QIC: @Toxic
11 PAX: @Swinger @Glowpop @AlsoRyan @PileDriver @Slippers @Ducktails @DaveRamsey @Hatchet @Hawkeye @CardinalLaw @Toxic
11 PAX came out on this beautiful morning and grinded it out as a team! Great work men!
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Warm-up:
SSH x 25 IC
Wide Grip Merkins x 15IC
Diamond Merkins x 10 IC
Jump Squats x 10
Flutter Kicks x 15 IC
Mosey around the school to the basketball courts. Toxic called out 4 sets of 5 burpees along the way. 20 Burpees in total.
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The Thang:
Dora w/an extra set
100 – Cinder Block Rows
200 – Incline Merkins
300 – Block Curls
400 – Freedom Twists
Partner #1 performs max reps while Partner #2 runs suicide (TOUCH THE LINE!), the last leg of the suicide was a bear crawl the length of the court.
Mosey back to flag where each PAX called out an ab/body exercise in the circle:
Flutter Kicks x15 IC– Swinger
Pile Driver x15IC – Single to Regular V-Ups
Freddie Mercuries x20 OYO – Hawkeye
Reverse Crunch/LBC x20 OYO – Glowpop
LBCs x20 OYO – Dave Ramsey
Mountain Climbers x 20 IC – Slippers
Carolina Dry Docs x 20 – Cardinal Law
Hello Dollys x 15 – Also Ryan
Big Boys x 10 OYO – Ducktails
Hatchet – Plank for 1 minute
5 Burpees – Toxic
COT:
At some point, you might hit a plateau in your F3 workout and/or life. When this happens…
- TAKE RISKS – get out of your comfort zone
- EMBRACE THE SUCK – focus on getting better at the things you’re not as good at. (I.E. Bear Crawls and Lunges for Toxic. Ugh)
- THINK LONG TERM
I CHALLENGED EVERY IR PAX TO POST AT ANOTHER F3 AO DURING THE MONTH OF NOVEMBER. ONLY 1! AT MONTH’S END, WE WILL DISCUSS WHAT WE LIKED
ABOUT OTHER AO’S AND HOW WE CAN INCORPORATE THOSE ITEMS INTO IR. POSTING AT DIFFERENT LOCATIONS HELPS AVOID THE “PLATUEA”,
Announcements:
· Greenway Giddy Up – Nov. 23rd
· Lowcountry Orphan Relief – still time to donate, this Friday, 11/8, 2pm to 4pm, loading duffle bags at Park West – Great job @Vila!
· Pile Driver expressed his gratitude and excitement for this group of guys – let’s keep it going!
TAP’s
· Toxic’s son Tripp – kidney surgery scheduled for 12/19
· All F3 Brothers going thru hardships, relationship problems, financial issues, etc.
VERY GOOD TEAMWORK TODAY! WAY TO PUSH ONE ANOTHER!!
SYITG
Toxic