November 15, 2019|AO – Golden Spike | Burke High School | A balmy 27° F
PAX: Dufresne, Wait Time, Pablo, Smash Mouth, Vandelay, Brazilian, Room Service, Placebo, Bubbles, The Curse, Spinal Tap, TC, Fire Walker, Blue Suede, Jean Claude, Arm Bar, Stretch, Splinter
Q: Saul
Welcomed 18 PAX to Golden Spike. Saul explained the mission of F3, checked for FNGs, gave the necessary disclaimer and reminded PAX to modify as needed.
1 – Warm-A-Rama
PAX moseyed around the track for one lap and then congregated at the 50 yard line for Warm A Rama.
- SSH 20 IC
- Frankensteins 10 IC
- Inch Worms 3 Sets OYO
- Hillbillies 20 IC
- ATMs 3 sets of 10
2 – The Thang
PAX moseyed around the track for one lap and then gathered at the goal line for The Thang.
PAX partnered up,
- One partner works through the circuit below.
- Second partner bear crawls or lunges to 20 yd line and runs to the other goal line.
- Then, second partner picks up where first partner left off on exercise
- Circuit
- 50 burpees
- 100 Bobby Hurleys
- 100 LBCs IC
- 100 Air squats
- 100 Merkins
- 100 flutter kicks IC
Rinse and Repeat, if time permits
3– 6 MOM
- American Hammers- 25 IC
Circle of Trust:
- Announcements-
- CSAUP-Food donations to be taken.
- Wafflehouse will be discharged from QLI and will be going home!
- Thanksgiving workout at the Oracle-5:30 and 7 AM
- Words of Wisdom- https://bemorewithless.com/the-story-of-the-mexican-fisherman/
- Be aggressive with your goals but also be content with life.
Next F3 Event –11/16/19 @ 0700 – The Oracle and The Pit-workout
Aye!
Saul
