When: 7/29/17
QIC: Madonna
Pax: Fish, Spur, Snack, Minivan, Bob The Builder, Abacus, Money, Gummy, Buzz, el Chapo

Thang

–       SSH 30 x 4

–       Mountain climber 30 x 4

–       Imperial Walker 30 x 4

–       Merkins 15 x 4

Pick up shovel flags and run to the soccer fields, upon arrival:

Circle up for pain-o-rama

–       Little baby arm circles fwd 30 x 4 hold’em

–       Little baby arm circles bckwd 30 x 4 hold’em

–       Turkish get ups right arm high 10

–       Spider merkin 10 x 4

–       Frankensquats 20 x 4 – pause for form discussion

–       Frankensquats 10 x 4

Line up on sideline of soccer field for:

  • Partner up for wheelbarrow till center line, then mosey to other side
  • Flapjack – rinse and repeato
  • Bear crawl till center line, mosey to other side
  • Crab walk till center line, mosey to other side
  • Sprint all the way to the other side
  • Sprint back to the other side
  • Forward burpee till center line, mosey to other side

Circle up for pain-o-rama

  • Turkish get ups left arm high 10

Run lap around soccer field

Wait for pax

  • Right arm high
  • Left arm high
  • Right leg up
  • Left leg up
  • Mission Impossible – 10 countdown

Line up on sideline of soccer field for:

  • Sprint all the way to the other side
  • Rinse and repeat

Pick up shovel flags and run back to AO

Wait for pax

  • Right arm high
  • Left arm high
  • Right arm high, left leg up
  • Left arm high, right leg up
  • Mission Impossible – 10 countdown

6MOMs – hold’em and 10 count down… NO drop’em till the end

–       Dolly 20 x 4

–       High slow flutter 20 x 4

–       Freddy Mercury 20 x 4

–       Rosalita 20 x 4

–       Low flutter 20 x 4

COT

Moleskin

– Bob The Builder was on time!! He even Larry Birded YHC on arriving! Way to go brother, you are a living proof that it is not that difficult to defeat your gene pool.

– YHC took the opportunity to calibrate the pax on the meaning of Q. More on this to be shared on a separate email for pax to keep.

– Several pax members exhibited a loud and clear improvement on the first F this morning – Spur on the Frankensquats and on the sprints till he blew a gasket (cramps), Snack, Money and Minivan on the sprints, they either Larry Birded YHC or were almost there to do so, El Chapo on the merkins, Abacus overall improvement (the guy can maintain a high intensity heart rate for a longer period of time now) and more. YHC is not only impressed but very proud to see how everyone is getting stronger.

– While the Rosalita call missed the excitement of Tuba’s reaction, Bob The Builder led a very passionate choir of counters. #LivePassionately

– Great prayer by Minivan. He quoted the F3 philosophy: first is HIM, second is Them, I am third. This is what separates F3 brothers from a bunch of guys in a parking lot doing jumping jacks. You are getting stronger for a reason… You have to find it!

Announcements

– Boerne launch – Sept 16th Hannibal Q- volunteers welcome.

– Austin Launch – Oct 28th – F3Nation Q

– Order your F3 t-shirt as the window is closing on the 31st at midnight

– Stay tuned for a first F Q primer via a separate email very soon.

– Who captured the info from Holy Cheese?? Name, email and phone number. Who Q? Fish, Hannibal, Spur? C’mon boys… NO MAN LEFT BEHIND. If nobody does it, that is your chance to step up!

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