Shothouse BOMBS

QIC:  NordicTrack

Date: 08/14/2020

PAX: Tasty Cakes, Payload, Dundee, Magnum, Sherlock, Ponce de Leon, Blue, Cleaver, Milkman, Mr Clean

AO: Shothouse


Warm and humid, like rolling in maple syrup.



Forward Folds

Willie Mays Hays

LBAC’s, then in reverse

Overhead claps

Forward Folds

Hamstring stretches

The Thang

Partner up. (Split Pax as needed to maintain social distance) First Partner performs 1/10 of the total exercise while the second one walks with their coupon. First Partner completes exercise, then runs and catches up with Second Partner. Swap.
Shothouse BOMBS
B – 100 Burpees

O – 150 Overhead Press

M – 200 Merkins

B – 250 BBS

S – 300 Squats with coupon


Inspiration taken from the book The Power of Full Engagement by Jim Loehr and Tony Schwartz.

Energy, not time determines productivity. Humans are creatures of habit. It takes far more energy to manually force yourself to do something than it does to do something out of habit. Our capacity for self control is limited. When trying to instill a habit, it is important that we write down what we do. Studies show that if you want to kick an addiction, it is not enough to simply abstain. You have to write down a plan for what you will do. This is why we Hard Commit (HC). When we say we are going to do something, and we write it down, we are more likely to do it than if we just happen to show up. HC’ing to a workout mentally commits yourself to coming, even if you don’t want to.


I believe Milkman really wants everyone to wear Gold F3 gear to our workouts. Wildcats represent!


New Hixson AO (OTB) begins Monday.

Go onto the website and buy some F3 merchandise.

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