Si-Flo AOVQ

AO: The Silo

When: 03/08/2023

Number of Pax: 21

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Flo


Introduction

Flo left Daddy’s House to deliver a beat down using many different areas of The Silo.  We had lots of OG’s peppered in with some lovely newer faces and put them all through the ringer.  You know the Indian Run was effective when a fellow PAX lets the Merlot flow!

Warm-O-Rama

Motivators x 6

Good Mornings x 8

Ty-Fighters (Forward, Backward) x 10

Hillbillies x 10

The Thang

Three Thang Beat Down

Thang 1: Indian Run around The Silo path

Thang 2: Coupon stations in pavilion with Station 1 (Big Boys x 30) as the timer 1) Curls 2) Coupon Squats 3) Chest Press 4) Skull Crushers 5) Thrusters 6)Blockees 7) Big Boys

Thang 3: Burpee Ladder > x2 x4 x6 x8 < x8 x6 x4 x2

Circle of Trust

YHC shared that it has been a year since I was given less than good news regarding my heart.  This set off a change in lifestyle that was specifically devoted to getting healthier and specifically heart healthy.  My introduction to F3 was 1 step in this process.  Since March 2022 I went from 207 lbs down to 172 lbs, but am now up to 177 lbs.  It is easy in the face of hard work and success to become complacent and allow for your Jester to rear his head more aggessively, and recently I have been allowing this to happen.  It is imperative that we as high impact men keep our foot on the gas and always be Accelerating for ourselves, our family, and our community.

Naked Man Moleskin

It was great to see some “southside” PAX join us in the gloom this morning and enjoy the newest “northside” offering.  I also want to recognize the acceleration of Outhouse and Candy Man as they continue to push themselves forward.

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