The Griff at The Griff


QIC: Sidekick
Date: 05/23/2018
PAX: Angus, The Count, Fissure, Geek Squad, Lugnut, Mr. Clean, Ohms, Picasso, Whittler
AO: The Griff

Conditions – 71 degrees, little muggy, little cloudy, not rainy

The Disclaimer – This is F3, you are here on your own free will, we are not professionals, modify when necessary


SSH – ICX25, Cotton Pickers – ICX15, Pretzel Crunches – ICX10 each side, Mericans – ICX20, SSH – ICX15, Windmills – ICX15, Mosey to the hill

The Thang

Trying out a new pattern this morning suggested by PAX Ohms.  Wasnt going to take 35 minutes so we needed a second round of warm ups
Title of exercises or routine
Round of 11’s – 10 mericans, run the hill, 1 squat, run back down, 9 mericans, run the hill, 2 squats, run back down.  Repeat unti 11’s are flopped.
Mosey to the track
The Griff – Run 800 meters (0.5 mile), Run 400 meters (0.25 mile) Bernie Sanders style, Repeat for round 2.  We mixed in some exercises between each leg because its F3 and we can.  1st leg was 25 mericans OYO, 2nd leg was average man size pickle pounders ICX12, 3rd leg was Little baby arm circles ICX10 – Forward, reverse, Ray Lewis ICX12, Cherry Pickers ICX12.  Slow Mosey to parking lot
By now my quads and hammies were barking so we did some walking frankensteins, then dropped on our 6 for some LBC ICX20 and some Flutter Kicks ICX20, few more walking frankensteins, mosey back to the flag for some Mary.
Mary was Dying Cockroaches ICX15 and American Hammers ICX15


Creativity.  Creativity in your life provides perspective.  Thinking about things outside of your normal scope can help you see things from other people’s view points.  I feel like this is a key skill for leaders.  Whether it be at work, at home, in the community, or at F3 perspective and understanding of people make you a much more effective leader.


Lots of extra credit opportunities coming in August.  Clean has the detials

Upcoming Qs

Angus at Hill City, Ringwald made the call to the pen