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
Set 2: Plank Circuit
  • 45s Low Plank (x2)
  • Bird-dog
  • 45s Side plank (2x)
  • Math Merkins
    • f(n) = 10 - | n - 10 | for 1 ≤ n ≤ 19
Set 3: Coupons in the Parking Lot
  • 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

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