THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO
9 burpees OYO
8 burpees OYO
7 burpees OYO
6 burpees OYO
5 burpees OYO
4 burpees OYO
3 burpees OYO
2 burpees OYO
10 burpees OYO
The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.
The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.
This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.
Inside the Pa-va-lon we performed 3 sets of the following
- 10 x pull-ups
- 15 x box jumps
- 20 x dips
- 25 x derkins
We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.
MARY:
I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
https://f3nation.com/2019/03/17/shorties-q1-6/
“The IMPACT (for good or bad) that a man has on his children cannot be underestimated
The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”
I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.
MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS: