Date: 7/14/202
AO: Terminal
QIC: Benign
PAX: Red Rider, EPO, Lumbergh, Grass Fairy, Flo (respect)
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: not a professional
Warm-up:
-SSH x 25 IC
-Through the tunnel x 20 IC
-Hillbillies x 20 IC
-Don Quixote x 20 IC
-LBAC x 15 each direction IC
-Cherry pickers x 20 IC
Thang:
Mosey to the track.
Dan Taylors 1:4 up to 8:32
Mosey to the block pile. Grab a block and partner up.
-Flutters with block AMRAP while partner runs a lap. Flapjack. 4 total rounds.
-Deadlifts with block AMRAP while partner runs a lap. Flapjack. 4 total rounds.
-Curls with block AMRAP while partner runs a lap. Flapjack. 4 total rounds.
-Sumo squats with block AMRAP while partner runs a lap. Flapjack. 4 total rounds.
-Air humpers without block AMRAP while partner runs a lap. Flapjack. 4 total rounds.
-Triceps extensions with block AMRAP while partner runs a lap. Flapjack. 2 total rounds.
Mosey back to the flag.
Mary:
Group effort core exercises.
-American hammers x 20 IC (Flo)
-LBCs x 20 IC (Red Rider)
-Crunchy frogs x 15 IC (EPO)
-Flutters x 20 IC (Lumbergh)
-Freddie Mercuries x 20 IC (Grass Fairy)
-Plank variations x 90 seconds (YHC)
Circle of Trust:
Announcements: Extreme Week (7 workouts in 6 days with 2 being >15 miles away) coming up 8/10 to 8/15/2020. Info here: http://f3swamprabbit.com/f3-swamp-rabbit-extreme-week/.
Prayers: Flo’s coworker Scott (Charleston) has lost 2 children in 4 years.
As always, I appreciate and value the opportunity to get better every morning.
SYITG,
Benign