QIC: John Doe
PAX: Threeskin, Flemish, Ringwald, Pink Panther (R), Money Ball, FNG-Moses, Sunshine, Callahan (R), Coypu, FNG – Clink, Sherlock, Oil Can, Bullpen, Back Pew, Red Tees, Fissure, Hobo, Plunger, Lutefisk, Kowbell, Cyanide
AO: Hill City
Cool 38 degrees, clear skies with the smell and sounds of downtown
SSH – 20 IC, Forward Folds – 10 IC, Third Grade Exercises – 10 IC, Willie Mays Hays – 10 IC, LBAC – 10 IC, Rev LBAC – 10 IC, SSH – 20 IC, Mosey to the field
Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (hold Al Gore waiting on the 6) then Mosey to Walking Bridge
Count off by 4 = 4 groups of 4 and 2 groups of 3
Front Row – Ladders (20yd, 40yd, 60yd, 80yd)
2nd Row – Dive Bombers while front row does ladders
3rd Row – Bonnie Blairs while front row does ladders
4th Row – Aquamans while front row does ladder
Hold Plank waiting on the 6….shift up in rows with the person doing ladders goes back to the 4th row. Rinse and repeat.
Note: We did this once all the way through and partially on the second (due to time) with the only modification being Fire Hydrants verses Aquamans in round 2
Mosey Back to start for Jackie Chan’s
30 seconds each Exercise (in order). Rest 1 minute and repeat. Total of three Blocks. Exercises Included: Hammers, Leg Raises, LBC, Heel Touches, Crunchy Frogs, and 100s
22 men strong with 2 FNGs. Talked about taking the next step when unsure. Related it towards cliff jumping. Can be intimidating and full of fear at first but once you take that step and jump, it can be invigorating. Challenged everyone to take that first step whether it be in a new career, a tough conversation with a friend or family member, or in approaching that difficult client.
@Threeskin wore his referee jersey to make sure the Q was staying within the rules of engagement for what’s considered to be an appropriate F3 workout. #wherewasthewhistle?
Thanksgiving Day Convergence at #HillCity – lead by @Iron But and @ Skitch