January 15th, 2023//Benson Park//AO- The Rabbit Hole//Temps were mid 30’s//
18 Pax: Pig Pen, Doppler, Blades of Glory, Polaroid, Lansbury, Frosty, Rancid, Wolfgang, Ozark, Ultra, Gator, Wiley, Sharknado, Sputnik, Stapler, Cosmo, Danielson, Bookworm
Q: Bovine
Bovine welcomed the PAX to the Rabbit Hole and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine is no professional.
Warm O’ Rama – Grass
- Side Straddle Hops
- Imperial Walkers
- Stretches
- Tappy Taps
- Big ones
- Hill Billys
Pre-thang – Moseyed around the lake to the picnic tables
The Pre-thang took place at the covered picnic table area. It was a classic. 20 step-ups and 20 dips. Repeated 3X
Thang – Moseyed back around the lake to the mini walking trail
The PAX split up into 3’s for a 3 man grinder.
- Station 1 exercises: AMRAP until pushed
- Merkins
- Alternating shoulder taps
- Groiners
- Carolina Dry Docks
- Mountain Climbers
- Station 2 exercises AMRAP until pushed
- Air squats
- Bobby Hurleys
- Lunges
- Jump Squats
- LBC’s
GAME
At 7:30am sharp OMAHA was called and the pax moseyed over to the soccer fields for the only reason everyone showed up this morning, FOR THE GAME. Brisketball. Things were a bit physical but the PAX escaped with out physical injuries.
Announcements: Check slack.
COT: Communication. It takes time to communicate with loved ones in our busy lives. Set aside time to connect with the ones you love.
Aye- Bovine
