Category: Asylum AM

[ The Scene ]

• High 20s
• Sunny
• Ruckers and PAX unite

[ Welcome/Disclaimer ]

• Welcome to F3: Fitness/Fellowship/Faith

• My name is Steam and I’m stoked to be your Q this morning

• FNGs?

• Couple of things before we begin:
  • Not a professional
  • You’re here on your own volition
  • You know your body better than anyone so if you need to modify anything we do this morning feel free to do so
    • BUT push yourself and the men around you
    • They deserve it and so do you

• COVID precautions

[ Warm o Rama ]

• Shoulder-tap: 15×4 IC

• Baby Arm Circles: 15×4 IC (back)

• • Little bit of this: R arm over
  • Little bit of that: L arm over

• Cherry-Picker: 10×4 IC

• Windmill: 10×4 IC

• • Little bit of this: R arm back
  • Little bit of that: L arm back

• Merkin: 5×4 IC

• Squat: 5×4 IC

• • Little bit of this: Michael Phelps
  • Little bit of that: torso twist

[ The Thang ]

(1) Quarter Pounder

(Mosey to CMU pile via the Dragon — all the way to the street/past the morning AO lot)

• Every light: 25 reps (1count) broken into these ingredients
  • 5 Merkins
  • 5 Squats
  • 5 BBS getups
  • 5 SSHs
  • 5 mountain climbers

• All together
  • 6 was recovered an all PAX completed 2 rounds together before heading to the CMU pile

(2) CMU Pile

• Everyone get a CMU

• Toe the line facing the play ground — CMUs in front

• Bear Craw CMU drags

• Every 5 drags = 10 BBS with CMU on feet

• All the way to the other side of the parking lot

(Mosey with CMUs to The Island — parking lot below Pav)

(3) 100s

• Bottom of The Island:
  • 25 curls (1 count)
  • 25 deadlifts (1 count)

(Mosey around to the top of Island with CMU on 1 shoulder)

• Top of The Island:
  • 25 CMU chest presses (1 count)
  • 25 CMU lunges (knee to CMU) (1 count)

(Mosey with CMUs to the big tree outside the middle of the parking lot close to the river)

(3) CMU OffRoading

• PAX walked with CMUs and circled up in field below baseball fields

• Core Xs + one handed CMU merkins

(Carry CMUs to Picnic Table 1)

• Flutter kicks: 10×4 w/CMU overhead

(Carry CMUs to picnic table 2)

• American Hammers: 10×4

(Carry CMUs to picnic table 3)

• LBCs: 10×4

PAX carry CMUs back to CMU pile

The Final Push

• Pax get into lines of 4 facing up the hill to the AO/top of Cardiac
• Teams of 4 sprint up to the AO and knock out ATMs as a team

Once all teams are done with ATMs — Core 4 (4 core Xs for the final 4 minutes – 60 seconds each

• • Flutter Kicks
  • BBSs
  • LBCs
  • American Hammers

[ COT ]

• # off — 24

• Name o Rama

• FNGs — GooGoo joined us from F3 Chattanooga

• BOM

Michael Jordan Quotes — January 23rd

(1) – “You can practice shooting 8 hours a day, but if your technique is wrong, then all you become is very good at shooting the wrong way. Get the fundamentals down and the level of everything you do will rise.”

• • Pursue excellence in the basics, fundamentals

(2) – “I want to be the bridge to the next generation.”

• High Impact Men and Women build bridges
  • We were created to build and strengthen things
  • Plant. Grow. Serve.
    • Plant something, grow it into something bigger than yourself, and serve it well.

• High Impact Men and Women leave their legacy for the next generation
  • This is not contingent on if you have kids

• High Impact Men and Women connect and help others get from point A to point B
  • This is not always a physical locationn

(3) – “Winning isn’t always championships.”

• Learn how to discern a win this year.
• Quit mis-labeling victories and wins because they don’t look what you thought they would/what you’re told they should look like