QIC: @diopter
PAX: @uber @eckersley @quint @toxic @huggies @vega @michaelbolton @greenhorn @hacker
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Warm-up:
SSH x 30 IC
IW x 15 IC
Asphalt Grabbers x 10 IC
Stretch Hammy’s (right, left, center)
Merkins x 10 IC
LBC’s x 25 OYO
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The Thang:
Mosey, the long way, to the big blocks, each man grabs one
The bus circle was the area of choice for the guts of the workout
Partner up
Set 1: While partner is performing 5 burpees, the carrying both blocks around the circle, as fast as possible. Repeat 5 laps
Set 2: Ab circle. While we were circled up we performed Big Boy sit-ups. While doing this each man stated his main reason for continuing to post at F3.
Set 3: Back to the blocks. While one man was performing an exercise with the block, the other was running around the circle. Both men performed overhead presses, curls, and tricep extensions.
Set 4: Back to the Ab circle. We performed Freddie Merc’s on this go. As we did, each man was asked to say who, outside of himself, he felt benefitted most by his continued posting in F3.
Set 5: Back to the blocks. Repeat of Set 3, but this time we performed block merkins, heels to heaven, and squats while the other man was running.
Set 6: Back to the ab circle. While performing 90-degree leg lifts, each man was asked to repeat why he continues his work with F3 and who, outside of himself, he felt benefitted most.
Set 7: Back to the circle for sprints. While one man sprinted around the circle, the other held plank. This was repeated twice for each man.
Set 8: As a group, we all did a backward run around the circle
Set 9: High skips around the circle
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COT:
The above passage was taken from the book Love Does, by Bob Goff. This book is a great read if you haven’t already. Every day we get up we are destined to fail at some things. The failures that we experience, whether big or small, create suffering either on a small scale (frustration) or on a large scale (heartbreak). All of this is by design. Embrace it!
TAP’s
- Harbaugh and his continued health
- Falkner and his wife and child
- Michael Bolton on the custody court hearings and the grace that will be required to successfully navigate the issues for the good of his son
- Hacker and the potential job change decision he has to make
Enjoyed it, gentlemen!
Diopter