- When: 10/22/18
- QIC: PYRO
- The PAX: Toxic (Double Respect), Pusher, Heisenberg, Pyro
4 of F3 Jacksonville’s finest quickly warmed up on this cool fall morning for GENESIS.
Conditions: Dark, crisp & cool. With un-Florida like humidity … non existent.
*In honor of YHC’s Bday — 4 BURPEES every 4 MINUTES
Warm-up / COP:
- 8 Burpees OYO
- 8 Merkins IC
- 8 Prisoner Squats IC
- 8 Mountain Climbers IC
- 8 Toy Soldiers IC
- 8 Plank Jacks IC
- 8 Don Quixotes IC
- 8 Reachers IC
Mosey to the basketball court.
The Thang:
44 reps of each OYO followed by a straight up regular suicide after each exercise. Plank for the six.
- Merkins
- Squats
- Mountain Climbers
- Flutter Kicks
- Bobby Hurleys
- Speed Skaters
- SSH
- Freddy Mercury
Mosey to the bleachers.
16 reps of each OYO. Plank for the six.
- Heisenberg Step-Ups
- Dips
- Sumo Squats
- Derkins
- Rinse and Repeat
Mosey to the parking lot curbs & lines. All exercises OYO.
- 16 calf raises
- 16 lateral hops over the line
- 16 calf raises
- 16 rocky balboa’s on the line
- 16 calf raises
- 16 VMO taps each side
- 16 calf raises
- 16 front & back hops over the line
Mosey back to the basketball court.
- Finished with 4 FULL LENGTH court sprints (aka gassers)
COT / Naked Moleskin:
YHC spoke about the analogy of a new CEO with a company or a new coach of a football team. Who is the CEO of your life? Are there aspects or parts that you need to fire and hire a new leader? What changes do you need to make to #GetBetter?
Annoucements:
Fixit backyard BBQ on November 11th for the Jags/Colts game.
Priveledged & Honored as always!
Peace out — PYRO