Posted on

Conquer Your Iron Throne – GoT Style

QIC: Picasso
Date: 12/28/2017
PAX: Banjo, Best In Show (Respect!), Laces Out (Respect!), Mr. Clean, Ohms, Prosciutto, Ringwald, S.S. Minnow (Respect! – Nomad), Sundance, Whittler, Wort
AO: Hill City
Conditions
We might as well brought swim trunks and sun tan lotion on this 25 ℉ clear morning.

The Disclaimer

Signed, sealed, delivered

COP

SSH x 15 IC
Mountain Climbers x 15 IC
SSH x 15 IC
LBAC x 15 IC
Reverse LBAC x 15 IC
SSH x 15 IC

The Thang

While each AO has its own beauty, the Hill City AO is my favorite AO, hands down. It has the right mix of obstacles, hills, bridges and objects to let creativity flow. Like my Blue Period during the time frame of 1900 – 1904, Hill City brings out the best of my creativity. 
Game of Thrones is a very popular book series, as well as, TV Series. The Thang this morning was based off of the GoT series in a production called “Gains of Thrones”. Let’s get to it.
The Mountain (the hill kids slide down?…we need an official F3 name)

  • Sprint up the Mountain
  • Sprint back down the Mountain
  • Partner up for back-to-back squats. Hold 5 seconds
  • Rinse and Repeat x 2

The Twins Crossing (Market Street Bridge)

  • White Walkers x 200 yards (walking calf raises)
  • Sprint to the end of Twins Crossing

Kings Landing (Ross’s Landing)

  • Under the Bar pull ups x 15
  • Partner up for Planks and Mericans. One partner holds plank, the other partner does 10 mericans while resting his feet on the planksman back.
  • Dragon Holds (superman holds) x 15 seconds

The Night’s Watch (Hunter Museum)

  • Pendulum Lunges x 15
  • Pendulum Lunges x 15

The Long Bridge (Walnut Street Bridge)

  • Sprint entirety of the Long Bridge

The Iron Throne (The Great Hall)

  • Partner up for Wall Sits with Dips x 10. One partner wall sits, while the other uses his partners knees to perform dips. Swap!
  • Wall Planks x 15 seconds
  • Wall Sits x 15 seconds

IRON THRONE HAS BEEN CONQUERED BY HOUSE F3!!!
Back to House F3 (Home Base)

Moleskin

LittleFinger provided us with the word this morning. 
“Everyone dies sooner or later. Don’t worry about your death. Worry about your life. Take charge of your life, for as long as it lasts.”
You can’t change things that are out of your control, but you can change how you will act today. Make today the best it can be, be in the present and focus on those tasks.

Posted on

Bo Knows

QIC: Picasso
Date: 12/13/2017
PAX:  Laces Out (Respect), Ohms, Mr. Clean, Prosciutto, Rainman, Ringwald, Snowflake, Stairmaster
AO: The Griff

Conditions

A warm clear 27 degrees. Any warmer and the ice would have melted!

The Disclaimer

Welcome to F3, I’m Picasso. I’m on Q today. Know that I am not a professional. You are here of your own free will. We will work hard, modify if needed. 
From shovel flag, two Capri laps to warm the soul and the body. 

COP

SSH x 15 IC
Mountain Climbers x 15 IC
LBAC Forward x 15 IC
LBAC Reverse x 15 IC
High Knees x 15 IC
SSH x 15 IC
Mosey to the first baseball field

The Thang

Bo Jackson is one of the best multi-sport athletes. Period. He grew up in Bessemer, AL. not far from where Picasso grew up, Pleasant Grove, AL. Today’s post was inspired by Bo’s multi-sport persona and a plethora of sports courts and fields at the The Griff. 

Bo Knows – The Griff

Bo Lunges – behind baseball field. 160 yards of lunges while holding an air bat
Octopus Merkins – spread your legs and arms out as wide as possible X 15
Jacobs Ladder X 2
Adre Agassi’s X 2
Carolina Dry Docks X 15 IC
Kraken Burpees X 15
Seal Jacks or Tebow Jacks…. X 15
One Hunderd Yard Sprints X 2
Noodling for Catfish – X 10 IC
Mosey back to the parking lot for:
LBC X 15 IC
Plank X 20 IC

Moleskin

“Think with me here…..everybody wants to be on the mountaintop but if you’ll remember, mountaintops are rocky and cold. There is no growth on the top of a mountain. Sure, the view is great, but what’s a view for? A view just gives us a glimpse of our next destination, our next target. But to hit that target, we must come off the mountain, go through the valley, and begin the climb to the next slope. It is in the valley that we slog through the lush grass and rich soil, learning and becoming what enables us to summit life’s next peak.”
from “The Noticer”, a book Picasso’s mom gave him…..awww!

News

Continued Prayers for PAX friends, families and acquaintances. 

Upcoming Qs

12/14/17 – Stairmaster (Hill City)
12/16/17 – Ohms  (The Landfill)
12/18/17 – Vila (Beast Ridge)
12/19/17 – Angus (Hill City)
12/20/17 – Laces Out (The Griff)
12/21/17 – Ohms (Hill City)
12/23/17 – Potluck/F3 Family Day Workout (The Landfill)