THE SCENE: 63 degrees, slightly windy, damp ground but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata- 5 Min – 45 sec on 15 sec rest
- Bear crawl left
- Bear crawl right
- Angel grinders
- bear crawl left
- bear crawl right
THA-THANG:
Thang 1- pax paired up. timed- 15 min
Pax A’s lined up along back side of pavilion, a little under arms length apart to create a little more of a reach one CMU for the pax to pass along. Wall squat while doing one OH press with CMU and and hand off the CMU to the pax on your left until CMU gets to end of the line. pax at the front of the line does jump squats after the hand off to pax on their left while the CMU moves down the line, when it gets to the end move it back handing off to the right. Pax at the end of the line moves to the front once CMU makes it back to the front, line shifts down each time.
Pax B’s completed an Indian Run while carrying Q’s ruck sack around medium loop around park.
Switch groups when pax b returns from run
We got three rounds in during the time.
Thang 2- Murder circuit- timed 20 min
Pair up- Pax A is doing Murder Kings ( CMU frog jump with a Lino King’ess front lift of the CMU over head and back down to the ground, jumping feet towards CMU. ) from cone to cone, around a 30 feet and back to start. We used one of the baby humps, there was a slight incline which added a nice little extra element that we may not feel till later.
Pax B is doing continues circuit of – 5 Split legs jumps 2ct ( modify with split squat ) , 10 American Hammers 2ct, 10 Alt Superman’s 2Ct- repeat till your partner finishes the murder kings
pax switch once pax A gets back to start. start at the top of circuit not where partner stopped at.
MARY:
Tabata- 4 min was prescribed, we ended up with like 2 1/2 min after explanation. 30 sec on 10 sec off
- BBS
- Peter Parkers
- Leg Raises
- 100’s
- Heels to heaven ( time was called before we got here)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You cant out King your Queen- The first F is simple fitness, but its not just working out, in fact most of us cant just work out but we also need to understand what we are putting into our bodies. There was a time in the past 15 years of my life where i weighed 300 pounds. i was lazy and did not care what i put into my body. its important that we understand that setting up guiderails for ourselves to know what we can eat and still improve our fitness is a key part of being a HIM.
YHC read a small piece from Q Source, i encourage everyone to check it out and think about how your treating your Queen.
MOLESKIN:
Swerve’s son is having oral surgery today, keep him in your prayers. YHC’s M has a job interview for a promotion on Tuesday, KEEP HER IN YOUR PARYERS.
ANNOUNCEMENTS:
Evening PT at the Arsenal 7Pm Tuesday.