Full Body Beasts

QIC: threeskin

Date: 07/15/2019

PAX: Bernie, BMX, Early Bird, FastLane, Home Alone, Mayhem, Oiler, Peanuts, Sidekick, Sparky, Swamp Donkey

AO: Beast Ridge


Conditions

So Humid…   sooooo humid….

COP

Threeskin Warm Up: SSH Heavy, not a burpee in sight. 

SSHs x 10 IC
Forward Fold – Silent Cadence
SSHs x 10 IC
Good Mornings x 10 IC
SSHs x 10 IC
Willie Mays Hays x 10 IC
SSHs x 10 IC
Little Baby Arm Circles x 10 IC
SSHs x 10 IC
Reverse Little Baby Arm Circles x 10 IC
SSHs x 10 IC
Military Press x 10 IC

Mosey to Playground

The Thang

This is a beast, keep it simple.
Upper and Lower Body Round 1:
Grab a partner: 3 sets of 10 in rotating fashion
Rows/Curls/Knees to Chest
Air Squats/Lunges/Imperial Walkers

Mosey to the famous Sidekick field

Upper and Lower Body Round 2:
Grab a partner: 3 sets in rotating fashion – alternate full and half field 
In the pavilion: do slow merkins
On the field: run

Upper and Lower Body Round 3:
Grab a partner: 3 sets in rotating fashion
In the pavilion: do incline merkins
On the field: skip, when you reach the end, run back

Mosey Back to parking lot. 


COT

Counterama yep
Namerama yep
Announcearama sure
Ball Of Man. uh huh

BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Be the Bigger Man: find a place to plug and contribute.
What is your passion?  What is your skill set?
Part of F3 is the organic nature and decentralized organization, this means your are just as important as the guy next to your.  You can contribute just as much and have just as much effect.  Man up, show up, level up.  


Moleskin

someone forgot to turn the dehumidifier on

La Quinta is not 5 stars

the border war for beast ridge continues!


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