Bo Knows

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


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. 


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:
Plank X 20 IC


“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!


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)