5.18.19 – The Full Body Beatdown

by f3captcrunch

QIC – Crab Legs

The Scene.  A beautiful morning (around 50 degrees and sunny), and a beautiful AO

Disclaimer

Warm-O-Rama

  • Good mornings – IC (12)
  • Imperial Walkers – IC (12)
  • Quad stretch
  • Arm Circles – 10 front and 10 back (IC)
  • Motivators x 7

THANG 1:

  • B.L.I.M.P.S.: (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) do sets of each of exercise at the light posts, returning to the 1st light post after finishing the squats set, decreasing by reps 5 each lap. (25 / 20 / 15 / 10 / 5)

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THANG 2

  • AMRAP  the following:
  1. High Knees – 90 seconds
  2. Overhead Claps – 60 seconds
  3. Mountain Climbers – 60 seconds
  4. Carolina Dry docks – 60 seconds
  • Bear crawl up the hill
  • AYG sprint up the hill

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Mary

  • LBCs
  • Scissors
  • Low Plank Twists
  • Guantanamo

COR: 11 HIMs: Hurt Locker, Glee, Sweet Gherkins, Noodles, Good Hands, Archive, Captain Crunch, Banks, Jazz Hands, Rhinestone, Crab Legs (Q)

2 FNGs:  Glee and Noodles

NoR / Announcements, Prayers:  Bump.  GrowRuck.

CoT

Henry Ford – whether you think you can or think you can’t, you’re right.  Most of us know this quote, but it’s so true.  Today we faced adversity.  Are you going to give up?  That voice in your head telling you it’s hard, that it sucks, that there’s discomfort, that you should stop and quit.  Are you going to quit?  Tell that voice to go Fuck off!  Whether it was your first day, or your 176th post like me, this never gets easy, but maybe easier.  If you’re pushing yourself, you’ll be able to do more than before, but still meet the same discomfort and face the same voice?  Don’t quit.  There will always be guys who are faster, stronger, and ahead of me.  I push to catch them.  I may never catch them and so you may not also.  Don’t let that crush you.  Get better.  Be better than yesterday, than last month.  Strive to be the best version of yourself.

Prayers for Bump.  Prayers for F3 Detroit on their 1st day.  Prayers for both F3 Wheaton and F3 Naperville that we continue to add PAX and help men become better versions of themselves in our communities.  Prayers for any unspoken requests in our hearts.  We pray this in God’s name,