1st Q of 2023
1.3.23 — Asylum PM
5:45pm – 6:30pm
[ The Scene ]
- 1st Q of the year
- Setting the tone for the year
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning
- A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
- FNGs?
[ Warm o Rama ]
- SSH: 23×4
- Mountain Climber: 23×4
- Squat: 23×4
- Merkin: 23×4
- Flutter Kick: 23×4
(You just completed all of the exercises we will do tonight)
[ The Thang ]
The New + Improved Tour de Pavilion!
(Mosey to Pavilion Sr.)
(1) Pavilion Sr.
- Pyramid 5s
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- Xs: SSH, Mountain Climber, Squat, Merkin, Flutter Kick (all on a 4 count)
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- Run through all 5 Xs, starting at 5 reps
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- When you’re done with all 5, run out to the circle and do 1 merkin
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- Run back and rinse and repeat, but with 10 reps for each X
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- Rinse and repeat until you complete 25 reps of all Xs and complete your last burpee
(Mosey to the Pavilion Jr.)
(2) Pavilion Jr.
“If you want to go fast, go alone, if you want to go far, go together.”
- Battle buddy up
- 1 BB will be rocking 1 of the Xs here in the Pav. Jr. – while the other one runs out to the top of the island and executes 10 SSH (1-count)
- You and your BB team will run through all 5 Xs here in the Pav. Jr.
- No # to hit in the Pav. Jr.
- Merkins can be incline or decline merkins
-All pax execute 25 final incline merkins together-
(Mosey back to the the flag)
[ COT ]
- # off — 9
- Name o Rama
- FNGs — 0
- BOM
2023 – The Year of the Resolute Man
Resolute (adj.)
- Admirably purposeful, determined, unwavering
- Marked by firm determination, bold, steady
Resolutions have a very strong track record of failing and falling short by the wayside. Resolute men do not.
What do you want to be marked by this year? Picture yourself where you were just last week, but in 11 months from now. What story might you tell?