Author: f3nano

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Shelter Circuit

DATE: 2021-09-02
AO: Farm
Q: Chile
PAX: Sparky, Infinity, Matthew – Running Man
FNGs: Mr. Miyagi (F3 Omaha)
COUNT: 5
Workout under the shelter centered around the following, 2x in rotation, 1 min on, 15 sec off: – Jump Rope
– Merkins
– Coupon Curls
– Resistance Band Lunges
– LBCs
– Rosalita
– Mountain Climbers
– Bent Over Coupon Rows
– Resistance Band Squats
– High-to-Low Plank

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Lockdown – Hoops Inspired Workout

DATE: 2021-09-06
AO: Burg
Q: Bail
PAX: Tink, MicroChip
FNGs: None
COUNT: 3
After getting booted from The Battlefield by LCPS Security, we audibled and met up at the ol’ trusted garage! Thanks to those who showed up early on a day off!

Today’s workout was basketball inspired, including shoulder work + squats + sprints and speed training.

WARMUP:

Side Straddle Hops
Michael Phelps
Cherry Pickers
Arm Circles small/big
Calf stretch
Mozy

THE THANG:

Strength Training:
1 minute stations, 30 second rest X2

Coupon lay-ups (right hand lift, left stabilize)
Coupon lay-ups (left hand, right stabilize)
Battle Rope
Goblet Squats
Merkins w/ tri extension

Speed Training:
1 minute station, 30 second rest X2

Cone hurdles
Side squat run
Lunges

Stamina Training:

PAX does suicide sprints while one runs a mozy around plaza, rotating 2x approx 5 minutes total

MARY:
Superman 2x
V up toe touches 2x
Plank 2x
Leg lifts
Crossover crunches

ANNOUNCEMENTS: 9/11 Stair Climb…should be about 45 min-1hr total…carpool options available

COT:

“They say you have to use your five best players but I found you win with the five who fit together the best.” ~Red Auerbach

In my job, we use the same term circle of trust, recommending to our clients you surround yourself with a circle of trusted advisors to better run your company.

The same goes in life…its not always the fastest, strongest and smartest that wins…it’s the team that works well together and plays on each others strengths and supports where there are weaknesses.

Surround yourself with people that make you want to be better, and those who challenge you daily.

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Musical Chairs with a twist

DATE: 2021-09-04
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Magoo, Forest, Riot, CashOnly
FNGs: ShowMe (FNG)
COUNT: 8
WARMUP:
SSH, Imperial Walkers, Goofball, Arm Circles, Sit Throughs, Cherry Pickers, Windmills

THE THANG:
Musical Chairs with a twist…
• All yolk walks until music ends
• When stops, 3 without a station with exercises are setting the pace – coupon-a-side with bunny murder. The rest are working out per exercises at each station (5-5-5)

Jacob ladder, counting 100 up hills collectively

MARY:
Reverse Crunches, Leg Lift Rosalita, Outlaws, Plank-o-rama, Freddie Mercury + Flutters

ANNOUNCEMENTS:
Courtesy of @Horshack…
Iron Pax Challenge
9/11 Stair Climb challenge
Sept 16th – Thirsty 3rd Thursday at the Inn at Glen Echo at 6:30p 1st Saturdays – October 2nd – Adopt a Road clean up
Friday October 15 – Rafting convergence at the Upper Yough
F3’s 10 Year Anniversary Oct 8-10

COT:
Emphasized the importance of COT, as part of F3 core values