7 PAX reported to the Arrowhead AO for an “ease back into it” workout. It was a cool 38ish degrees.
SSH(IC) x 18
WMH- 10 count each side
Sumo squat hold
audible of 10 burpees called to assist some of the PAX warm up quicker
little baby arm circles (IC) 10 each direction
YHC picked up the Q at the last minute while at work last night so thank you to those that brought extra blocks. Blocks were placed at one end of track and PAX moseyed down the front side of the track.
- 100m bear crawl
- 90 later hops(each pass =1)
- 80 big boy situps
- 70 lunges(each leg =1)
- 60 merkins
- 50 squats(with/without block)
- 40 overhead press
- 30 stiff leg deadlifts
- 20 block curls
- 10 block burpees
Depending on time, PAX were instructed to climb back up progression until time was called. Everyone descended and were ascending when time was called.
In keeping with recent tradition, YHC wanted to attempt an exercise to see how the PAX(and himself) would do. YHC introduced the PAX to “The Mountain Climber 500” which sounds like a nascar race. PAX would assume the high plank position and begin performing mountain climbers, with each leg counting as a rep, stopping every 50 reps and performing 5 merkins.
Insert information about any additional post-THANG work (if applicable).
CIRCLE OF TRUST
“A Muslim, a Jew, a Christian, a Pagan and an Atheist all walk into a coffee shop. They talk, laugh, drink coffee and become good friends. It’s not a joke. It’s what happens when you’re not an asshole.”
There is so much intolerance these days because someone has a different belief, opinion, religion etc. I have seen friends and families divided because of this intolerance. One of the things I like about F3 is the open acceptance of all men. Within our group I know we have differing beliefs/views but we still support and encourage each other regardless. This is how it should be in every aspect of our lives. We will not change our society but we can treat everyone with the same kindness and respect in our every day lives. Hopefully, they will then turn around and do the same for those that they encounter. So get out there and don’t be an asshole
Good to have Frazier back with us. EH some Bristol area guys to start posting so we can get a base for a Bristol expansion.