Number of Pax: 8
Pax Names: 2 Wheel, Bing, Funny Car, Marvel, Moneyball, Traeger, Ultra, Wilson,
Number of FNGS: 0
QIC: 2 Wheel
Conditions: Clear and Cool
F3 WELCOME & DISCLAIMER
Welcome to F3
I am not a professional
You are participating at your own risk
You are responsible for your own wellbeing
You are here voluntarily, and you are not paying to be here
Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Standing Long Sit (10), Left over right stretch (10), Through the Tunnel (10). Michael Phelps (10) Arm Circles (10), Windmill (10), Imperial Walkers (10)
Phase I Circuits: (all with coupons)
Shoulder press (30 seconds) Squats (30 seconds) Curls (30 seconds) Lunges (30 seconds) Lat rows (30 seconds) RECOVER (30 seconds) Rinse and Repeat (5 total circuits- I think)
Phase II: Dora Strikes Again
Walking side lunge – Face food lion going down, and coming back
100: Pushups on the coupon NOT MAN MAKERS. (They’re burpees in disguise)
200: Bent Over Rows
Phase III (Lazy Dora)
50 Sumo Squats Coupon overhead (Al Gore with coupon) (switch every 10)
100: Coupon Bench press (Plank every 20)
150: LBCs (6 inches) (switch every 30)
We had time (about a minute), but YHC totally jacked this one up. My apologies for not understanding Ultra’s desire to do mountain climbers. We did about 20 seconds of plank once I got my act together.
COT: HIMs are called to lead
The Royal Military Academy at Sandhurst has a simple motto: Serve to Lead
1 Peter 5:2-3: Be Shepherd’s of God’s flock that is under your care, watching over them – not because you must, but because you are willing, as God wants you to be: not pursuing dishonest gain, but eager to serve, not lording it over those entrusted to you, but being examples to the flock.
Lots of gas in the Ao this morning. Sometimes it smelled like salami (not fun to lunge through with your mouth open).
YHC made it this time he had the Q. Lots of well-aimed and truly deserved knives in the back for missing last week’s Q.
Announcements: A few opportunities to volunteer: