January 16, 2021 | AO: The Matrix | Virtual | Temp. 27 degrees
PAX: Ketchup, Panther (Double Hate!), Gipper, Piano Man, FDIC
Q: FDIC
At 5:30 on the dot, FDIC addressed the PAX and welcomed them with the standard greeting, reminded them that YHC was not a professional, and to modify as needed, as it would definitely be a beatdown. Provided the F3 mission statement and the 5 core principles..
FDIC revealed the first part of the beatdown.
Warm O Rama
SSH x 20
Butt Kickers x 20
High Knees x 20
Happy Taps x 10
Batwings
- 20 x Forward Arm Circles
- 20 x Backwards Arm Circles
- 20 x seal claps
- 20 x overhead claps
We then jumped into the Pre-Thang
Pre-Thang
Lazy Dora – partner up/2 groups with everyone’s mic on, and when they are finished with their reps they say “F3 name – rep count”, and then their partner knows when they are done.
- 100 Diamond Merkins (10 per) / Partner Plank
- 200 LBC’s (20 per) / Partner 6 in Leg Hold
- 300 Squats (25 per) / Partner Al Gore
Explained The Thang. Have a not-stacked deck of cards, and each draw of the top card would dictate what the PAX would do based on the card. We would use a tabata timer. Each exercise would correspond to the round for up to a total of 20 rounds, broken up into three different sets of exercises. Each round was the exercise, AMRAP, for 40 seconds, followed by a 20 second rest.
The Thang
Russian Roulette
Draw a card, Tabata Timer – 40 seconds on, 20 seconds rest
Round 1-10
Face Card – Burpees
Clubs – Big Boys
Spades – Punch Up Merkins
Hearts – Groiners
Diamonds – Pickle Pushers
Round 11-20
Face Card – Turkish Getups
Clubs – Gas Pumpers
Spades – Hand Release Merkins
Hearts – Mountain Climbers
Diamonds – High Knees
Round 21-30
Face Card – Burpees
Clubs – Flutter Kicks
Spades – Alternating Shoulder Taps
Hearts – Alternating Lunges
Diamonds – Apollo Ohnos
PAX was able to get through 3 dozen before Omaha was called. For the deck not being stacked, seems you could see our abs transitioning from 4 to 6 to 8 pack before our eyes.
Post-Thang
5 Rounds of American Hammer-Planks
- 10 American Hammers (IC)
- Plank until 50 second mark
- 10 seconds rest
Name-O-Rama
Had an issue with my internet connection so didn’t get a good name-o-rama video…
COT
Past weekend we did a family vision board – we identified our values, then what was important/passionate about based on those values, then we set goals for what was important to us as a family. One of the things we said was important to us was ‘saying yes more’. This is probably one of the most difficult things for me personally, but as a family, understanding that to say yes to something often means sacrificing other things, or saying no to things that do not help you get to the thing that you are wanting to say ‘yes’ to. So count the cost of what you sacrifice when, or to, say Yes more often.
Aye!
FDIC
