When: 07/20/17
Where: Hill City
QIC: Rainman (Cherry Blasted VQ)
The PAX: Prosciutto, Rainman, Stairmaster, Choo Choo (Nomad), Angus, Early Bird, Chief, Mr. Clean, FNG (Nitro now)
Conditions: Clear Skies, Humid Air
Want to say thanks to all of the other QIC’s for taking me to Q-School and leading by example. Just goes to show that F3 is a strong brotherhood. Also want to give a shout out to Choo-Choo, Second day back and already brought an FNG!!
WARMUP
– SSH x 15 IC
– Finkle Swing x 15
– SSH x 15
– High Knee x 15
– Wide High Knee x 15
– Squat x 15 IC
– Imperial Walkers x 15 IC
– SSH x 15 IC
– Baby Arm Circle x 12
– Reverse BAC x 12
– Shoulder Press x 10 IC
– Moroccan Night Club x 12 IC
– SSH x 15 IC
Circuit #1
BLIMPS’s
Can be done with cones on a field, a parking lot, or on concrete using lampposts.
1. Burpees 10 and then run back to starting line, touch and go to next lamppost/cone/line etc…
2. Lunges 20 each leg, and then run back to starting line, touch and go to next lamppost/cone/line etc…
3. Imperial Walkers 30 each leg and then run back to starting line, touch and go to next lamppost/cone/line etc…
4. Merkins 40 and then run back to starting line, touch and go to next lamppost/cone/line etc…
5. Plank Jack 50 and then run back to starting line, touch and go to next lamppost/cone/line etc…
6. Squats 60 and hold Al Gore or finish with those who weren’t done yet.
Circuit #2
M.I.A w/Partner and Hill
Partner up. One partner begins the MIA, while the other runs up and down the hill twice. Once the hill runner was done, partners swap and pick up where their partner left off in MIA. For each exercise we did originally did 60 a piece, but modified to 60 TOTAL.
1. Merk Jack: 60 between each partner. Just like a plank jack, but you add a merkin with it.
2.Iron Mike: 60 TOTAL between each partner. Iron Mike is a cooler name for jump lunges.
3. Alternating Shoulder Tap: 60 between each partner. Plank position. Right hand left shoulder and vice versa.
3-MOM
Crunchy Frog x 15
Little Baby Crunches x 15
WWII Sit Ups x 15
Quote: You will be what you see, but what you don’t see you cannot be. You will become what you behold, but what you don’t behold you cannot become.
Goes to show that what you longingly or lastingly look at is what you will become. So, make sure you are beholding something that you want to emulate.
Prayer Requests:
– Angus: Wife’s Pregnancy
– Laces Out (Respect): Trip and travel
– Gus: New House
– Out of town guys serving on mission
– Supporting an F3 start up in Memphis
🙂. The circuit was cut to 50, 75, 100 and two 10 counts after that. But then it was on to the last mile. The PAX gave it all they had, not one PAX stopped, but pushed through and survived the muprh.