PAX: Beta Max, Sweet Roll, Blue Chip, Greasefire, Scout, Fiddler, Wentworth, Jeeves, Edison, Cabernet, Spacebar, Z-bo, Beeps, Favre, Spreadsheet, Dollface, Buns of Steel, Othello, Stella, U-Haul, Sportiva, McEnroe, Black Flag, Lucky Charms, Brazilian, Borland, Frosty, Samples, Patton, Skyhawk, Dome
Q: Golden Pike
Warmarama: 15x Big Ones IC, 15x Tappy Taps IC, 16x Side-straddle Hops IC
Pre-thang:
1 and 2 group count off. Group 1 starts at station #1. Group 2 was the push group.
Station #1 :
- Pulling up the pants (20x)
- Curls (20x)
- Flies (20x)
- Skullcrushers (20x)
Rinse and repeat
Mosey to station #1 when push group comes.
Station #2:
- Shoulder press to Station #3
Station #3
- Bicep curls to Station #4
Station #4
- Shoulder shrugs to Station #1
The Thang:
Two-man grinder
PUSH = Burpees over the wall
Reps:
- Lawnmower pulls (100x)
- Big boys (100x)
- Goblet squats (100x)
- Weight punches (or arm extensions) (100x)
- American hammers (100x)
- Austin ass-kickers (100x)
- Merkins (100x)
Rinse and repeat
6MOM:
20x Australian snow angels IC (Beta Max)
American Hammers (Rancid Style)
Announcements:
3rd F opportunity this Friday at North Star.
Current round of Queen Service is underway!
Prayer requests:
Jeeves has a friend who just had a baby. Praying for their health and wellbeing.
COT:
I talked about how I started F3 4 months ago and I thought one day it might be nice to Q, but not until I’m under a certain weight. I have this fear of failure that makes me not want to fail in front of people, so I wanted to be so fit that I just rocked everything.
But then I went on vacation and I backtracked on my weight loss. I wasn’t going to reach my goal as soon as I had hoped. People still encouraged me to get out and VQ. Spacebar had an opening at Heavy Metal and I was going back and forth in my mind about “should I wait or just do it”, but I decided to just do it. I spent a lot of time putting the workout together because I didn’t want to let anyone down.
Turns out that I was worried about nothing. I had been vulnerable and put myself out to lead and everyone was great today. I saw people struggling as much as I was with the workout and I didn’t feel bad anymore. So F3 is one of the safest places to fail and be vulnerable. Don’t let your fear of failure and exposure to others stop you from accelerating.