AO: COLOSSEUM
QiC: Cheddar Biscuit
Date: 06/10/2022
Title: The Sprinting Mile
Number of HIMs: 11
_Not Registered, Bogey, Cheddar Biscuit, Dado, Mr. Miyagi, Patches, Pergo, Poke bowl, Shank, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome to F3, remember that while yes you have done the hardest part by waking up and getting to the workout, that is not enough. We must not just go through the motions, but push ourselves to the fullest extent if you want to see results.
Also, don’t get hurt while doing it, but if you do then don’t blame me, it’s on you and you alone! Alright now that that’s out the way, to warm up we did
– Michael Phelps
– 10 forward arm circles IC
– 10 reverse arm circles IC
– 10 triple T IC
– Reach through and hold, grab right ankle and hold, grab left and hold
– Finished up with 10 slow sumo squats IC
Tha Thang:
2 sets of cones were set up with .1 of a mile in between.
Pax were to sprint as fast as possible to one end where YHC would call out an exercise and rep count. We would then sprint back to the first set of cones and perform a different exercise. Continued this for 10 exercises which allowed the running to equal up to a mile worth of sprints.
Exercises were
100 Raise the roofs
90 SSH
80 Shallow Dips
70 Calf raises
60 Shoulder taps (each left tap is 1)
50 Monkey Humpers
40 Merks
30 Colosseums
20 Burpees
10 8 Count man makers
COT:
– Book club at 12 today
– Islands Convergence/ launch on the 18th at 0600
We hit the goal of having at least 10 pax all 3 days this week, and even broke that number with 11 today! Still missing a few of our normal guys (HC Sakrete) , but have had some newbies step up big time! Thank you for the opportunity to lead!