- QIC: Royale
- When: 08/24/2017
- Pax: Austin Powers, Baby Conan, Brickhouse, Copyright, DaVinci, Flux, Homebrew, Peg, Qbert, Royale, Sparkle, Tinsel, Witch Hunt
- Posted In: Poopdeck
We had 13 guys roll up and get ready to go at the Poopdeck. Had a new FNG who heard a few of the PAX at the new Dunkin Donuts on Gold Hill road talking and decided to look up F3! So he joined us this morning! I knew Davinci and Witch Hunt were pre-running on the bridge so they were going to be late. Long disclaimer for the new guy. And then we took off.
Dynamic warmup jog around the parking lot
COP
25 SSHs – 10 Windmills – 15 IWs – 10 Merkins – 15 Mountain Climbers – 10 WA Merkins
Moseyed over to the marina parking for four corners
Count of into 4 groups
Each round will start at a corner. Complete the 2 exercises then run to next corner. (This parking lot is BIG) There are three rounds of this…
Group 1 with Paver stones
Lap 1 30 curls 20 Overhead presses
Lap 2 30 curls 20 tricep extensions
Lap 3 30 curls 30 bent rows
Group 2
Lap 1 20 Ranger Merkins 10 Lunges
Lap 2 20 Ranger Merkins 20 calf raises
Lap 3 20 Ranger Merkins 10 Jump Lunges
Group 3
Lap 1 5 burpees 10 squats
Lap 2 5 burpees 20 mountain climbers
Lap 3 5 burpees 10 Parker Peters
Group 4
Lap 1 40 SSHs 20 LBCs
Lap 2 40 SSHs 20 Flutter Kicks
Lap 3 40 SSHs 20 Freddie Mercuries
Quick little piece I shared on Discipline. Don’t give in to the voice in your head saying the little things are OK.
Mosey back to Bowl-n-Bounce for some wall sits.
People’s Chair while we go down the lines. 2 burpees each PAX
BTTW 3 10 counts
People’s Chair 5 merkins each PAX
BTTW again
Last mosey around the parking lot to COT
COT – count – went through the 5 principles of an F3 workout for the FNG
Eric our FNG works for the patent office and cringed when the name Copyright came up…so there you have it!
Announcements -praises and prayers.
The PAX worked hard today!
An honor to Lead.
Royale