AO: Da Grizz
When: 04/29/2022
Number of Pax: 14
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get strongerMumble chatter was strong as usual with the F³ Southsid3 Army in the house. Quickly, it became much quieter after 50 Blockees. PAX not smiling and laughing 😳
Warm-O-Rama
WoR
SSH (40)
High Knees (25)
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10 forward, 10
The Thang
Thang
Right after WoR
Blockees (25)
Rinse and Repeat
Blockees (25)
Grab coupons and Mosey to the hill
Thang II
Mega Dora 1-2-3 w/Cusack or rifle carry
One teammate mosey with coupon to top of hill, teammate two stays and will begin
100 Merkins
200 LBCs
300 Squats
Third teammate will head to the top of the hill with coupon Cusack style and relieve teammate one. Teammate one will then head back to base of hill Cusack style and relieve teammate two
Base of hill
Teammate two will begin
100 High Pulls
200 Overhead Press
300 Curls…For The Girls
Mosey back to flags w/coupon
6MoM (2 min)
Flutter kicks w/coupon (45)
Swimmers (35)
Circle of Trust
Site Q read Announcements
Shared an excerpt from Q Source about accelerating and always looking to improve.
A Mascot brings the same Amateur approach to his proper personal alignment. Instead of organizing his time around the daily grind required to work out his imperfections, he just shows up and reacts emotionally to his circumstances. For him Preparedness is something he never seems to be able to fit around his “real” life when in fact the Get Right is his real life.
https://f3nation.com/q/drp/
Until the Mascot turns Pro he will be ruled by the emotional surges that result from his lack of Preparedness for the expected and unexpected Events of his life. He will make the same resolutions every December and break them in the same way every January. Because he is an Amateur he will start each day with the Blue Pill and live a life of seeming rather than being.
Prayers
Naked Man Moleskin
I wanted to amp up the intensity a bit with the workout, something a bit tougher than the usual Friday beatdown. The PAX were gassed after 50 blockees right out of the gates, then the run with the coupon to the hill and then more punishment with the Mega Dora, relentlessly up and down that hill. Iwill constantly look for ways to hone my Qing skills to challenge the PAX to hit their own new personal level. I am currently focusing on no countdown breaks.Have excercises where both the Billy Bad Ass can go hard and the six can work hard and catch up with rest of the pack. I also encouraged the top three out in front to circle back and pick up the six