F3 Core
AO: The Wreck
When: 2024-10-14
QIC: Dangle
PAX (7): aflac, Blackout, Bobber, rip, Squatty (Scott Quesnel), Skyline
Warm-O-Rama:
Mosey toward the non-swampy field, pausing in the parking lot for:- Side-straddle Hops
- Hillbillies
- Arm Circles
The Thang:
The first 2 sets consisted of 4 exercises each, separated by a 100yd run Set 1: PT Favorites- Romanian deadlifts (knee in-line w/toe!)
- Bicycle crunches
- Single leg extended, hip raises
- American hammers for the 6
- 45s Low Plank (x2)
- Bird-dog
- 45s Side plank (2x)
- Math Merkins
- f(n) = 10 - | n - 10 | for 1 ≤ n ≤ 19
- Squats
- Shoulder Taps (Chicken Pecker??)
- Walking lunges
- 1 round of PAX choice
COT:
- Prayers for those hit by recent hurricanes, esp. FL & NC.
- Update/Praise on Dangle's MIL --> Successful surgery, chemo starts next week
Naked-Man Moleskin:
Wondering why so few PAX this AM... top theories:- Cyber-attack on PAX's morning alarms
- We missed the rapture
- Fulton cty. fall break
- Afraid of VQ's