Three Ring Circus

QIC: Sidekick
Date: 05/03/2018
PAX: Angus,  Cable Cutter, Candu, The Count,  Hardtail, Ohms, Ringwald,  Speed Bump, Sundance, Whittler
AO: Hill City

Conditions

61 Degrees and clear, Absolutely Fantastic

The Disclaimer

This is F3.  You are here on your own will, we are not professionals, we push each other to get better, modify when necessary


COP

Mosey to the Great Hall
SSH IC X 20; Cotton Pickers IC X 15; Imperial Walkers IC X 15; LBC IC X 15, Slow Mericans on call X 5; Wall Sit 90 seconds; Chicken Peckers IC X 10; Arm Circles IC X 10, Reverse IC X 10; Mosey to the Rhino

The Thang

Today we tried out the Three Ring Circus.  Something new to provide a little competition in the group and hopefully build some burst and lung function
Title of exercises or routine
Break up into teams of 3, we had 11 so one team of 2.  3 stations within each team:

Block Curls, Plank and Sprint.  Sprint is roughly 40 yds down and 40 yds back.  I left my yardage wheel in my other compression shorts so work with me here.  The circus goes like this: One guy sprints while one guy knocks out 10 curls and the third holds plank. When the sprinter is back, the block drops and PAX takes off.  Plank goes to block, sprinter goes to Plank.  Repeat until all 3 PAX have completed all three stations.  Winning team holds Al Gore, 2nd Place (1st loser (Ricky Bobby)) gets 4 burpees, 3rd place (2nd loser) gets 8 burpees, and 4th Place (Rhino’s tail) gets 12 Burpees.
We completed 4 cycles of this and redrafted teams each round with 4th choosing first.  The fourth round due to intense pain I audibled to 3-6-9 burpees for the losers.
I have to commend the speed of the PAX. The group really pushed themselves and tried to win the race.  Everybody left it on the field (coach cliche’).
After 4 cycles, I opted for a Frankenstein walk with some Yoga mixed in to keep from falling out in front of my friends.  But I have to say, for a fat guy I held my own in the sprints.
After the Yoga we mosey walked to the parking lot and had time to knock out about 15 Block Worms a piece.
Wrapped up with some American Hammers, Crunchy Frogs, LBC, Flutter Kicks and Box cutters, all IC X 15
Mosey to Flag


Moleskin

Wanted to sue the workout as an example of how pushing our own limits can lift up others.  By performing above our expectations at home, at work, in church and in our communities, we lift the performance of others.  Never be the Anchor, be the beacon that shows the way.

News

No new news

Linkin Logs Road Show

 

QIC: Sidekick
Date: 04/18/2018
PAX: Angus, Candu, The Count, Early Bird, Kit Kat, Sidekick, Speed Bump, Whittler
AO: Hill City

Conditions

51 degrees, Wind 12 MPH out of west, Clear skies

The Disclaimer

Sidekick is not a professional, push yourself but modify where necessary for your safety and well being, We are F3


COP

SSH IC X 25
Cotton Pickers IC X 15
LBC IC X 15
SSH IC X 20
Man Makers on call X 10

The Thang

Little bit of Running today with some shoulders and legs mixed in.  Keeps the HR up
Title of exercises or routine
Mosey to the great hall
Wall Sit X 60 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
SSH IC X 15
Wall Sit X 75 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
Mosey to the Walnut st Bridge
Bridge run to the center of the bridge
Linkin Log Merkins X 5
Bridge run to S Chatt entrance, 25 Merkins OYO
Bridge Run to Center of Bridge
Linkin Log Merkins X 5
Bridge Run to N Chatt entrance, 25 Merkins OYO
Mosey Back to Flag
3 MOM
Pickle Pounders IC X 20
American Hammers IC X 15
Freddy Mercury IC X 15
Flutter Kicks IC X 25
Circle up


Moleskin

Talked about our influence as members of F3 on the people we interact with daily.  We as leaders provide an opportunity for accountability and an outlet for everyone we meet.  I strive to be that “helping hand” to anyone so they know the burden is not theirs alone.  In the end our lives are not ours to bear, we are not in control, merely following God’s will.  An important thing to remember when we feel overwhelmed or the pressures of day to day life.

News

Good luck in the races this week guys.

Upcoming Qs

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