- When: 08/27/16
- QIC: Eileen
- The PAX: Big Bird, Snuffy, Fued, Fix It, Heisenberg, Toxic, Jumanji, LiFo, Piano Man, PUD, OTC
12 Pax gathered in the August dog-days-of-summer to enjoy a beat-down.
COP – Some in cadence warm ups. Including a bonus stretch, the “scoop”
The Thang:
Suicides – at each return do 12 x
- Squats
- V-Ups
- Mountain Climbers
- American Hammer
The 12’s – at each cone, total is always 12. Start with 11 BB situps, 1 Merkin, 10 BB stiups, 2 Merkins, etc..
Indian Run around the field
Bear Crawl Suicides – 5 x burpees at each return
The Three Amigos – groups of three, backs together, hold air chair.
Spiderman crawl – like a bear crawl, but low to the ground. To third cone and back
Indian Run – Pax was flailing – worn out already??
Four Corners – at each corner perform 10 x the following:
- Squats
- V-Ups
- Mountain Climbers
- American Hammer
Close out with Captain Thor – 1:4 ratio of BB situps and American Hammers
Leadership thought: Hurricanes and earthquakes get all the press, but termites do more damage to homes every year. They are small but relentless! Keep taking small bites and keep going. It isn’t doing F3 workout once that makes you strong, but the weekly discipline of keeping at it. Same in our jobs, home life, marriage, church, etc…the discipline of keeping at the small bites.