- When: 06112022
- QIC: Saigon Sam
- The PAX: PruneTang (R), Gizzard, Valdez, Bada Bing, Thumper, Motorboat, Jersey Devil, DDay (R), Full Monty (R), Mr Smooth, Swivel, Slash (R) and Tusk
13 Pax greeted YHC on a humid Saturday morning at HardNocs. We discussed this weeks Q point of Positive Habit Transfer and YHC gave tips for maintaining the King on the road! The goal for the workout was to cover the “3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental)”.
Warm a Rama
SSH, Hillbilly, walkout into Down Dog, Peter Parker (L, R), Moroccan night club, LBAC forward and back, walk out to merkin one leg each side, dog pissers.
Splash Park lap. Updraft mobility drills in the parking lot, mosey, Back to circle.
YHC shared a Chris Hemsworth (Thor) workout with the Pax. My habit when traveling is to wake up at the same time, and if I can’t attend an F3 workout, I do HIIT workouts like this one with hotel dumbbells. No excuses, get up, get it done!
- dumbbell floor press (12 reps) and pushups (8 reps)
- dumbbell double squats (10 reps) and air squats (8 reps)
- skull crushers (12 reps) and tricep pushups (5 reps)
- reverse lunge to curl (12 reps) and jump lunges (8 reps)
- dumbbell deadlift (12 reps) and burpees (8 reps)
Take 20 seconds of rest between each superset, and perform the entire circuit a total of 4 times. Stair lap between sets plank for the six.
Dora 1,2,3 – 100 Derkins, 200 flutter kicks, 300 monkey humpers. Partner ran parking lot lap.
Final sprints breaking pax into two groups. Fast holes and Clydesdales. Motorboat won the fast hole leg…not sure who won the Clydesdales division as YHC pulled something after a couple strides…ugh!
Mosey back to circle, count a rama, name a rama.
Left the Pax with a quote on habits:
“Your beliefs become your thoughts,Your thoughts become your words,Your words become your actions,Your actions become your habits,Your habits become your values,Your values become your destiny.”― Gandhi
Prayers for pax and families traveling for summer vacations. Healing for nation and knowledge of HIS will and power to carry it out!