AO: Buck Town
When: 08/14/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
Hard to believe that my body of Adonis needs work but it does. Come join me to work on legs, core and a little running.
Warm-O-Rama
Mosey around the parking lot
Motivators from 7
Imperial Walkers IC 10
Tai Fightors IC 10 FWD/RVS
Tappy Taps IC 10
Air Squats to 10
Calf Stretch each leg to 10
Downward Dog to 10
Up to a full extension stretch
Quad/Leg stretch each leg to 10
The Thang
Thang 1
Set 1
30 Goblet Squats
30 Calf Raises with coupon
30 Partner Leg raises. Partner A is on his six and holds on to Partner B’s ankles while performing leg raises. Partner A pushes legs forward on the raise, partner B keeps legs from touching the floor and brings them back up to be pushed away again. Partners switch after 30 completed.
Set 2
30 Rapid Air Squats
High Knees IC to 20
30 Partner Leg raises, legs pushed side to side
Set 3
30 Goblet Squats
Toe Touches IC to 20
30 Partner Leg raises, push legs side to side & fwd
Thang 2
Run to building 1
Set 1
Wall sits with we’re not worthy, side to side twist with weight 15/20/25lbs IC to 15
Flutter Kicks while holding weight IC to 20
Step-ups 15 ea. leg
Crunchs while holding weight IC to 20
Set 2
Wall sits with we’re not worthy, side to side twist with weight 15/20/25lbs IC to 15
Flutter Kicks while holding weight IC to 20
Step-ups 15 ea. leg
Crunchs while holding weight IC to 20
Set 3
Wall sits with we’re not worthy, side to side twist with weight 15/20/25lbs IC to 15
Flutter Kicks while holding weight IC to 15
Step-ups 10 ea. leg
Crunchs while holding weight IC to 15
Champaign Run with plank jacks
Stop halfway point
Hold plank for 1 minute
WW1’s to 20
Shoulder Taps to 20
WW1’s to 15
Low Plank for 1 minute
WW1’s to 10
Indian Run back to flags
Circle of Trust
A few weeks ago I was having a conversation with Foreclosure about him doing 75 hard. Wanted to know his motivation and reason behind doing so since he seems to be in great shape. He told me that his goal was to reach a certain weight. I proudly informed him that when I started F3 I was at 248lbs and today I was at 228 without adjusting my diet. So he asked how long had I been stuck at that weight. I had to pause, and think about it, and thought to myself this little motherf*r! SOB, I think I lost the 20lbs around the first 3-4 months and the last 8-9 months I’ve just been hoovering at the 228 mark with no real budge. Then I started looking back at the FOMO pic’s that our Site Q extraordinaires have been taking and of course they catch me at all the worst times. After being winded, hands on my hips and of course exhaling so my stomach is bulging like no other, or a pic while running next to Worm and Dilly Dilly, and you see Worm’s calf muscles the size of 16″ softballs or Dilly’s sculpted calves then you see mine that look like some school girl calves. Or last week during Homer’s manniversary, we did the 40 yard dash, I asked Homer if he wanted race against me, and he was like I’ve seen you run, find someone slower cause I’m just going to smoke you! So I raced against Worm, and lost by 1 second! : (
I usually go to beatdowns with minimum running and all coupon work so I thought I should make a change and work on my deficiencies, that’s what led me to lead this type of Q. And this is why I love this group so much, someone is always raising the bar, someone is always motivating you, or someone is always challenging you, directly or indirectly.
So I asked all the MEN to find THAT challenge, find someone or that something that motivates them and get after it.
Naked Man Moleskin
Binford and I were left behind to drink all of the coffee that he had made since everyone had to take off to work immediately after the beatdown. We solved all of the F3 world problems in less than an hour!