AO: COLOSSEUM
QiC: Bogey
Date: 04/29/2022
Title: Bogey’s 3-Year F3 Anniversary
Number of HIMs: 8
Bogey, Cheddar Biscuit, Door Jam, Mr. Miyagi, Pergo, Sakrete, Shank, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer, I am not aware of any injuries you may have so if you get hurt it’s not on me. Please direct all your additional concerns to our site Q, Mr. Miyagi. LOL
Hillbilly 10 C
LBAC Forward & Back 10 IC
Snuffies 10IC
Michael Phelps 10 IC
Side Straddle Hops 10 IC
Tha Thang:
It’s YHC’s three year anniversary of F3 bliss! I asked the PAX to bring an object that represents their why. Their reason for getting up early every day and doing something hard.
Sakrete (little league helmet) and Door Jam (folding chair) win the prize for creativity. We stopped periodically throughout the workout for each one of us to have an opportunity to share our why.
3 sets with plank variations between sets.
Set One:
20 step ups (10 each leg)
20 Dips
20 Mountain climbers feet elevated
Low plank for six, Left arm behind back 10 count, Right arm behind back 10 count.
Set Two
20 Split squats (10 each leg)
20 Decline Merkins (feet elevated)
20 Flutter kicks with Cindy raised
Low Plank for six, 10 plank punch IC.
Set Three
20 Box Jumps (modify to step up) using Cindy
20 Diamond Decline Merkins (feet elevated)
20 American Hammers (L, R = 1)
High plank for six. 10 shoulder taps IC.
Killer B’s.
Run pole to pole, 5 burpees, Run back 10 Bobby Hurley’s, air chair for six.
Run pole to pole, 5 burpees, run back 10 Bonnie Blair’s (L, R = 1), air chair for six
Run pole to pole, 5 burpees, LL Cool J back to circle/flag for some Mary
We might have ended the workout with some monkey humpers.
COT:
CAR, NAR
YHC shared a quote as part of his why:
“A LIFE NOT LIVED FOR OTHERS IS NOT A LIFE.” MOTHER TERESA
Thinking good thoughts for Sakrete’s Mother. Book club at lunchtime. Speed For Need event on Sat.
Keep seeking ways to share and be vulnerable with each other. Doesn’t have to just be in the COT. There are a lot of sad clowns out there and F3 is an important mechanism to be the fathers, brothers, co-workers, servants, etc. we need to be.
We continue to change ourselves, to change each other, to change the Coastal Empire.
Pledge, pray, and on our way!