AO: COLOSSEUM
QiC: Door Jam
Date: 11/08/2021
Title: Four years of F3
Number of HIMs: 7
Bogey, Cheddar Biscuit, Door Jam, Mr. Miyagi, Pergo, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
It was cold so we started with movement.
SSH 20 IC
TTT 16 IC
Imperial walkers 12 IC
Slow squats 8 IC
Burpees 4 OYO
Tha Thang:
Pax headed out on a mosey for traditional pearls-on-a-string.
Stop 1:
– Dips 20 OYO
– Derkins 10 IC
– Jump-ups 20 OYO
Stop 2:
– Bear crawl under the gate
– Flutter kicks 24 IC
– WWII 15 OYO
– Walking lunges across the lot
Stop 3:
– People's chair 90 sec
– Burp-ups 10 OYO (lots of groaning about forearms here)
Stop 4:
– Monkeyhumpers 24 IC
– Squats 20 IC
– LBCs 48 OYO
Stop 5:
– Obligerators 12 IC
– Chicken peckers 10 IC
– Boxcutters 24 IC
– Pickle pushers 16 IC (in full view of the security cameras, of course)
– Freddie mercs 12 IC
Mosey back to flag for Mary:
– Heel touches 20 IC
– X-man crunches 12 IC
– LBFCs 12 IC
– Shoulder taps 12 IC
– E2K 12 IC each side
– (can't remember what Pergo called out)
COT:
– R-12 heading out for a specialist procedure next week, will be out till ~ December
– Washout starting a new job this morning
– As noted today is YHC's 4-year anniversary with F3. Even with a gap for my M's surgery and recovery, F3 has been the single biggest and most impactful thing for my health that I've ever done, and I'm now seeing improvements and acceleration in other parts of my life. Just wanted to say thank you to all the Pax within the Coastal Empire region, and all those I've posted with downrange for the continued push to improve.