DATE: 2023-02-23
AO: Olympus
Q: Nano
PAX: Zeus, Juneau, Glee, Obadiah, Peanuts, Hightower, Doodles, Gadget, Knievel FNGs: None
COUNT: 10
WARMUP: SSH, Rockettes, Cherry Pickers, WMH, arm circles
THE THANG: The PAX circled up for a Tabatta style workout as follows:
X PAX
3 medicine balls separated by 1 or 2 PAX in the circle. Those with the ball did 40lb – 1 mediburpee
30lb – 2 mediburpee
20lb – 3 mediburpee
and passed the ball on to the next PAX.
When the timer stopped, the PAX without a ball ran to 50 yd and back. Those with the ball did: 40lb – 5 yd and back bear crawl with ball
30lb – 10 yd and back bear crawl with ball
20lb – 15 yd and back bear crawl with ball
The work time was 40 s
The Run/Crawl/ Rest 60s
5 rounds (one round is work + rest)
3 cycles (60s rest between cycles)
During each of the rounds, the PAX without a ball did:
1. Air Squats – IC
2. SSH – IC
3. Merkins – OYO
4. Forward lung/reverse lung
5. Turkish Get-Ups no weight
Penalties:
If a PAX doesn’t make it back before the rest ends, everyone does one burpee at the end. No burpees were imposed, except for the 4 at the beginning for the late comers. MARY: LBCs, Freddie Mercury, Glees, American Hammers,
ANNOUNCEMENTS: GTE35!
COT: The Q-Source poses the following question (I’m paraphrasing): Can you lead a man to a better place without obstacles? My intuition says yes, but after further thought the answer is clearly no. You can’t lead someone to a better place without obstacles, otherwise they would already be there. That also means that, as leaders, we have to get used to pushing others into positions where they face obstacles, an uncomfortable place. Helping others face and ultimately overcome the barriers is key to achieving one’s vision and improving the state of all involved. Start leaning on your F3 brothers, we need it to grow!
F3 The Capital 