PAX: @Crack, @Archive, @T.B., @Bloomer @Stock boy @RedAlert (get him on Slack) FNG (Short Circuit), @Captain Crunch, @Maniac, @Noodles
WoR: Motivators x15, Ballerina Toe Squats x15, Batwings x15 and threw in some Moroccan Night Clubs x15, Michael Phelps OYO, Merkins x10 (slow count)
In doing some reading I came across the benefits of loosing belly fat by starting with Weight Lifting then Running. Reason for this is because there is lower energy on the run and the body is forced to tap into its fat stores. That was the focus today while enjoying some tunes throughout the beatdown.
Thang 1: Stationary 11s – Squrls (Squat w/Curl)/OHPs
Squrls x10, OHP x1
Squrls x9, OHP x2
Thang 2: Coupon Press, Goblet Squats, Skullcrushers
Round 1 – x30 each
Round 2 – x20 each
Round 3 – x10 each
Thang 3: Indian Run – Mosey around Archive mile. One line, PAX in back sprints up to front. Next PAX must wait until first PAX takes lead and sets pace before sprinting to the front.
Shout out to @Bloomer for great job of picking up the 6. Had quite a few PAX drop off but awesome job in pushing themselves and finishing.
MoM: We finished our Thangs a bit earlier than expected and so this turned into a last minute audible. PAX performed the following exercises for time:
Cobra Hold, Superman Hold turned version Grass Cutters, Wall Squat Hold, Suzanne Sommers (Thighmasters), Bird Dog, Glute Bridges, Dead Bugs
While doing the Squat Holds, we may have scared off a lady and her dog. It didn’t help that we were playing some good ol’ AC/DC Radio tunes. Oops!
Moleskin: For those that remember our FNG experience, we may have told ourselves, “I am never coming back.” Even for those that have been here for some time, we still face a lack of motivation here and there. Today we saw a clear example faced with the rigorous physical and mental aspect of the beatdown, you can count on PAX to drop back and push you past your limits. This is part of what should serve as the motivation to keep coming back. This a part of what F3 is all about.
CoT: Praise for the repairs on @T.B.’s car. Praise for his musical leadership and being able to pass that on to others. Prayers for @Archive and his M as they anticipate the birth of their first son.