7 PAX rolled in ready to get their sweat on this Gloom. A lot of chatter about two strong Qs back to back with Fireplex and Leatherman bringing the heat Tuesday and Wednesday. Pressure was on…
- Warm-a-Rama
SSH- 15
Cherry pickers – 15
Moroccan Night Club- 15
Bolt 45s- IC
Standing to half way- 15 .
Half way to full squat- 15
Full squats -15
SSH- 15
- Mosey to Ace parking lot.
Split into 2 groups.
1st group – 4x4s oyo
2nd group – Nur across lot. Lt Dan back.
Groups switch once all Pax return
Rinse and repeat for 2 rounds.
- Mosey to Dr office lot.
Pair up
One partner stays and does exercise while other runs circle around dr office. Switch when partner gets around circle. Group Totals. PAX keep count.
Total of 150 dips on curb.
Once finished dips move on to total of 500 flutter kicks.
- 3rdF- I had a message typed out that was on my heart. About consistency in all areas of life and how true High Impact Men stay consistent to develop trust, always add value and lead from the front. But when I arrived to the AO this morning I opened up F3 nation and when I selected QSource a message popped up from nearly two ears ago written by ‘Dancing Idiot’ on ‘the Q’
Immediately when I read it I thought of our local leader , Chappie , who with out him I wouldn’t be here today at 5am preparing to start my day with other Men who likely have been influenced by him as well. We are grateful for you leading the way in your Chappie style. And excited to expand F3 throughout the state with your guidance. Maybe it was fitting he was on vacation today, but we all appreciate your vision and have grabbed ahold of it ourselves. Each of us are better because of it.
- Full 3rdF message is below –
https://f3nation.com/2017/02/02/the-q/
- Mosey back to CHOP
To the Wall
10 count wall sit
10 diamond merkins
10 count wall sit
10 wide merkins
10 count wall sit
10 merkins
10 count wall sit
10 ranger merkins
10 count wall sit
10 wide merkins
10 count wall sit
10 ranger merkins
10 count wall sit
10 hand release merkins
NAME-A-RAMA
COT
Go dominate your day.
SUMMIT