QIC: Clothespin
Date: 01/28/2020
PAX: DeepDish, Topless, ElChapo, MayHem (R), 9Volt (R), Mrs Baker (R), Escobar,
AO: The Battery
Conditions
Cold (not for long) and stinky
COP
- Lap around dog parks circle back around the flags
- Third Grade Exercise 15 in cadence
- SSH 20 in cadence
- Willy Mayse Hayse 14 in cadence
- Little baby Arm circles forward (thumb up) 15 in cadence
- Little baby Arm circles reverse (thumb down) 15 in cadence
- Moroccan Night Club
- Seal claps 10 in cadence
- SSH 15 in cadence
The Thang
Mosey in two minute increments with exercise between. Went down to Home Depot and back (roughly 2 miles) on the greenway.
- Mosey 2 minutes 10 Burpees
- Mosey 2 minutes 15 Merkins
- Mosey 2 minutes 15 lbc
- Mosey 2 minutes 20 slow squats
- Mosey 2 minutes 15 bigboy situps
- Mosey 2 minutes 15 Merkins
- Mosey 2 minutes 15 lbc
- Mosey 2 minutes 20 slow squats
- Mosey 2 minutes 15 bigboy situps
Strecthes the last couple of minutes around the flags: Forward fold, Willie Mayse Hayse, calf stretches. Alot of us had either ran or rucked before the workout I wanted to take some time to stretch our legs before the work day.
COT
Take the time to love your family and push yourself in everything. We all have people that we have lost contact with. Give them a shout or hit them up on Facebook. You never know when they are not going to be there anymore.
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
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]
Moleskin
I am proud of these men for pushing themselves. I am proud of them for being leaders! There was no “6” today everybody helped everybody and really embodied the spirit of F3!
News
Convergence Feb. 8 at Salecreek, Relay for Life meeting tonight 5:30 Hampton Inn, 9Volt on Q Saturday!