- When: 04/26/2021
- QIC: Saigon Sam
- The PAX: Left Turn, Yard Sale (R), Inside Out (R), PruneTang (R), Mulligan, Re-Stitch, Warhead (R), Zamboni (R), Bada Boom(R), Bada Bing, Sushi, Air Bags (R), D-Day, Slash (R)
YHC greeted by 14 Pax (including 3 Double Downers from Badlands) on a spectacular Monday morning at HardNocs!
Welcome to F3, No FNF’s, Disclaimer read.
Warmup:
- Good Mornings 10X OYO
- Toy soldiers 10X
- Imperial Walkers 10X IC
- Moroccan Night Club 10X IC
- Chinooks 10X IC (air chair)
- Michael Phelps
- Low Plank (alternate left and right arm behind back)
- Bear Crawl down the hallway, stairs lap, lunge back down the hallway.
Back to the circle YHC shared the message for month of April from F3 Jacksonville Newsletter.
CONCEPT: GROUP IS STRONGER THAN INDIVIDUAL
PHRASE: WE LOCK SHIELDS TO STRENGTHEN THE WHOLE, TO PROTECT THE INJURED, AND TO WATCH OUR FLANKS; GUARDING AGAINST A WORLD INTENT ON ATTACK.
QUOTE: “UNITED WE STAND, DIVIDED WE FALL”
PATRICK HENRY
With this theme in mind, YHC reached out to a few of our brothers that were on IR to attend this morning and structured the workout to challenge everyone but also allow the IR Pax to participate. We are better together! Aye!
The Thang:
HIIT workout – Body Weight
Perform the main movement for 45 seconds, then the active recovery movement for 30 seconds.
1.) 8 Count Body Builders
(Active Rest) Shoulder Taps
2.) Merkins
(Active Rest) Jogging in Place
3.) 8 Count Body Builders
(Active Rest) Shoulder Taps
4.) Merkins
(Active Rest) Jogging in Place
REST – 60 seconds
5.) Prisoner Squats
(Active Rest) Bear Pulses aka Bear F’ers
6.) Carolina Dry Docks
(Active Rest) Controlled Mountain Climbers
7.) Prisoner Squats
(Active Rest) Bear Pulses aka Bear F’ers
8.) Carolina Dry Docks
(Active Rest) Controlled Mountain Climbers
REST – 60 seconds
9.) Jump Lunges – Bonnie Blair’s
(Active Rest) Bicycle Crunches – Freddie Mercury’s
10.) Windmill Merkins
(Active Rest) Flutter Kicks
11.) Jump Lunges – Bonnie Blair’s
(Active Rest) Bicycle Crunches – Freddie Mercury’s
12.) Windmill Merkins
(Active Rest) Flutter Kicks
REST – 60 seconds
13.) Bobby Hurley
(Active Rest) Plank Punch
- 14.) Diamond Merkins (BTW – 45 seconds is a long time long time to do diamond Merkins….and yes…that’s what she said!)
(Active Recovery) Ice Skaters
15.) Bobby Hurley
(Active Rest) Plank Punch
16.) Diamond Merkins
(Active Recovery) Ice Skaters
Extra Credit:
- Recovery parking lot lap, upstairs
- Wide Merkins 10IC (for Airbags )
- LL Cool J 10OYO (the song came on….had to do it)
- Cool down – Arm stretches, down dog, Peter parkers, limp member
“Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.”
Ecclesiastes 4:9-12 NLT
- Count-O-Rama
- Name-O-Rama
- Announcements – McDreamy Daytona AO launch May 8th
- COT – prayer requests – 3Peat recovery, DB’s Dad healing, Hat Tricks Uncle healing, and for the men in the circle.