September 6, 2022|AO – The Trident |Sterling Ridge | 65° F
PAX: Big One, Room Service, Vandelay (Respect), Slick, Kielbasa, Boy Band, Chicklets (Respect), Skipper, Mother Goose, Almost Famous, Roundhouse, and Saul
Q: Saul
Welcomed 11 PAX to the Trident. 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 to the LinkedIn parking lot for warm-a-rama.
- SSH 25 IC
- Big Ones
- Sun Gods
- Windmills 10 IC
- High Knees 15
2- Pre Thang
11s
-1 merkin then run to the other side/10 Hillbillies
-2 merkin then run to the other side/9 Hillbillies . . .And so until you hit 10 merkins and 1 Hillbillies
3-Thang
PAX moseyed to the Centris Parking lot. We partnered up and did the following:
One partner stayed performing the following routine
- Pickle pushers, 50 IC
- Bobby Hurleys, 50
- Mountain Climbers, 50 IC
- LBCs, 50 IC
- Squats, 100
- Monkey Humpers, 50 IC
- Carolina Dry Docks, 50
The other partner ran to the other side of the low and did 10 Imperial Squat Walker
Imperial Squat Walker
This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat.
4– 6 MOM
- Low Dollies
- LBC
- American Hammers
Circle of Trust:
- Words of Wisdom- Live in the present brothers