F3 Q: 1.21.22
AO: Shamrock
0530 – 0615
[ The Scene ]
- 20s
- Cold as balls
[ 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 bodies better than anyone, so if there’s anything you need to modify this morning, please 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: 10×4 IC
- Mosey to the street and back
- Apollo Ono: 10×4 IC
- Mosey to the street and back
- High Knees: 10×4 IC
- Mosey to the street and back
- Mountain Climber: 10×4 IC
- Mosey to the street and back
- Man-Maker: 5×4 IC
- Mosey to the street and back
[ The Thang ]
(Mosey to the parking lot across from Cedar Bluff Road – white wall)
(1) 21s
C1 — 7 Merkins (4ct)
C2 — 7 Squats (4ct)
C3 — 7 flutter kicks (4ct)
- We’ll do this all together
- Rinse and repeat 2x for a total of 3 rounds
- HERE’S THE KICKER: After the first round, add 7 reps to each corner (14, then 21 total reps)
(10 count)
(Mosey to the 3 parking lots)
(3) 3s Company
- 3 PsOC
- 1 — 21 plank jacks (4ct)
- 2 — 21 Freddy Mercury’s
- 3 — 21 LBCs
[ Mary ]
4 Corners (Flutter Kicks —> Bear Crawl —> Penguins —> Bernie —> Up & Outs —> Bear Crawl —> Reverse crunches —> Bernie)
ATMs
SWS (Stretching With Steam)
[ COT ]
- # off
- Name o Rama — Mermaid, Interpol, Steam
- FNGs — 0
- BOM
“But at what cost?”
Yesterday I turned down a job opportunity with a pretty nice price tag. It was tough.
What are the things in your life that are not running through the litmus test of “At what cost? Here are some examples from my life.
- Just one more episode
- I’ll just workout later, or tomorrow
- I can do this tomorrow