QIC: The Count
PAX: Fast Lane, Sidekick, Threeskin
AO: Beast Ridge
Conditions: 45 Degrees, no wind, low humidity (conditions could not have been better)
Disclaimer: Disclaimed (no FNG’s)
WARM UP: SSH, Tappy-Taps, Windmill, Imperial Walkers, Finkle Swing, Mosey around Parking Lot area.
Set up in Parking Lot 4 cones, rectangular shape with about 25 Yds X 15 Yds. Two exercises per station. 2 Teams of 2 PAX. 1 PAX does one of the exercises while 2nd PAX does the other and then they switch. Everyone holds Al Gore until all PAX have completed both exercises. All PAX AYG to next station and do next set of exercises. 4 Stations x 2 Exercises = 8 Exercises.
4 rounds increasing by 5 Reps per round. 20/25/30/35 of each exercise. Station 1, 3, & 4 were 1:1 (20/25/30/35 Reps of each exercise. Station 2 – Ratio of 20 Squats to 10 Burpees, 25 Squats to 15 Burpees, 30 Squats to 20 Burpees, 35 Squats to 25 Burpees.
Station 1: 25lb Coupon (any arm exercise – Curls, Triceps Ext, Wood Chopper, etc.) / Flutter Kicks.
Station 2: Squats / Burpees
Station 3: Imperial Walkers / Merkins
Station 4: Big Boy Sit-ups / Mountain Climbers
No time for additional Mary’s – End Ex! Good Job Gents
COT: “Don’t Give Up” is a phrase that was made famous by Coach Jim Vilvano who fought and lost his battle with cancer. I used it today to remind my F3 Brothers that there are those days where we just want to throw up our hands and yell, “I Give Up”! I know over the years I’ve had my share of those times, we all do! Just keep believing in yourself, your family, your employees, and especially our country. We live on the greatest nation on the face of the earth and we are all blessed to be in it!