Date: 2024-04-23
AO: thegeneral
Q: bogey
PAX: Booking, Ice Tea, Jenner, Spud, sticks, Toolbox
FNGs: None
COUNT: 7
WARMUP:
SSH, IWs, HBs, MPs, Moroccan Nightclubs, Cherry Pickers, WMH, DownDog, WGS, KobraKai
THE THANG:
Perform various movements, some in partnered tick tock fashion. Hold hi plank or Al Gore upon finish to wait for rest of group.
Line up on the goal line:
100-yd “sprint” to opposite goal line. 54 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 54 T-merkins tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 54 LBCs. 80-yd karaoke return. 70-yd butt kickers. 54 shoulder taps IC tick tock. Return.
60-yd high knees. 54 flutter kicks IC. Return.
54-yd bear crawl. 54 calf raises. Return.
40-yd mosey. 54 squats tick tock. Return.
30-yd back pedal. 54 merkins tick tock. Return.
20-yd broad jump. 54 Mtn climbers IC tick tock. Return.
10-yd crawlbear. 54 burpees in ring of fire style. Return.
Lt. Get Ups to the 30-yd line. Mosey return.
MARY:
BAT WINGS (holding arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC seal claps, 3x 10-ct
20x IC overhead claps, 4x 10-ct
Recover – Big R
ANNOUNCEMENTS:
Convergence June 1st, Bone-a-thon May 26, The Murph May 27, Murph prep at GMU’s nice racks.
COT: YHC reflected on the meaning and purpose of F3 counting, which is to, among other things, give PAX consistency between AOs and regions, and to assure expectations on how the reps will work. Today’s workout included some partnered tick tock exercises IC. This was a mental challenge for YHC to keep count and to keep track of which partner was doing the exercise and/or counting. Lesson for YHC is to be more flexible with different styles of Q-ing, to do more mental gymnastics, and not become completely dependent on rigid and established habits that can prevent HIMs from acceleration and growth. In short: push into discomfort. Thank you, men!
Tags: thegeneral, Booking, Ice Tea, Jenner, Spud, sticks, Toolbox
F3 The Capital 