by BartmanBreak the Walls Down
QIC: Fanny Pack
PAX: 16
Mileage: 1.0 +/-
Rabbit, Happy Meal , Waldo , Rerun , Wilson, Red Ryder , HAMMER , McFly , Horry , Sideboob, BaNjO , WALL-E , Purple Rain , Bam Bam , Tooth Fairy , Fanny Pack
Welcome to F3, if you didn’t mean to be at F3, oops; let’s have some fun.
Three Fs
Mission Statement
Five Core Principles
Warm-o-rama:
SSH IC x11
Cherry Pickers IC x11
Sun Gods IC x11
Grady Corn IC x11
Reverse Sun Gods IC x11
Seal Claps IC x11
Morroccan Night Club IC x11
Thang:
Mosey to baseball bleachers
Abyss Merkins on bleachers IC x6
Flapjack
Split Squats OYO x15 per leg
Walls of Jericho
7 reps of 7 exercises, one lap around building, repeat for 7 laps
Exercises:
Carolina Dry Docks
Squat Jumps
Pseudo Planche Merkins
BBSUs
Jungle Boi Squats
Mountain Climbers (2 is 1)
Imperial Walkers (2 is 1)
Methods of Travel:
Lap 1: Duck Walk
Lap 2: Bear Crawl
Lap 3: Plank Walk
Lap 4: Crawl Bear
Lap 5: Lunge Walk
Lap 6: Inch Worms
Lap 7: Lt Dan’s – 4 lunge steps, one squat
If finish before rest, pick up six
Mosey back to flags
Mary:
Low Dolly in Canoe IC x23
85z OYO x5
Low Flutter in Canoe IC x4
Plank until time called at 6:00am
CoT
Announcements:
*F3 Gold Rush Second Anniversary Nov 6-7, mark your calendars. Catfish from F3 Nation will be in town to smoke us; start EHing guys now. It would be great to have 50-60 guys there.
*Manly Mental Health Night, Oct 22 at LOL house
*PAX are doing something really dumb on 10/17, run 6ish miles with 30 minutes of intermittent beatdown and then post at Stamp Mill – why not, Bilbo is doing it and then Qing at Stamp Mill!! Check BAND.
*New Site Q among the PAX at Bellwether today, Happy Meal will be taking the reins of Terminal, freeing up TD for a Saturday AO in West Roseville
*Blood Drive, details pinned at the top of BAND
QIC thoughts:
Today, we did work on the Walls of Jericho. In a desert far away and a long time ago, a man was told to take a fortified city. Then he was given the plan to do so. It went like this: Walk around the city one time a day for six days, on the seventh day, walk around the city seven times and then make some noise.
YHC can’t imagine that Joshua thought “Brilliant!!”.
Brothers, trust the process. It may not look cool, it may not be as fast as you want it, be fatlithful and know that it’s comin’. Trust your work and trust the process.