I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”! If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!
Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk! The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.
Q had pax break up into 2 groups – Mosey to the levee. Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.
Circle Up for warm up: All in Cadence
SSH x 16
Toe touch down 3 count up rep count
Side lung x 16
Windmill x 16
1st Initiative x 2
- 5 squat jumps
- Sprint up the levee
- Walk down the otherside
- 5 Switch Leg Jump Lunges
- Sprint up the levee
- Repeat
45 sec plank
2nd Initiative x 2
- 5 Merkins with double climber (both feet to chest)
- Sprint up the levee
- Walk down the other side
- Repeat 5 Merkin/Double climber
- Sprint up the levee
- Walk-down
- Repeat
45 Sec Plank
3rd Initiative – 6 – 1 to
- Start with 1 Burpee
- Bearcrawl Up the levee
- On top of the levee 5 PlankJacks
- Run Down Backside
- 5 Shoulder Press
- Quadrafilla (run backwards up the levee)
- On top of the levee 5 PlankJacks
- Run Down Frontside
- Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
4th Initiative – Partner Up x 4 (each Pax flip flops activity)
- Partner plank taps x 5
- Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
- Both Pax completes 3 Jump Squats
- Run down the levee
- Repeat until both have wheelbarrows up 2 times
5th Initiative – Accountability EMOM (Every Minute on the Minute)
- Q set the timer 5 running minutes
- 5 Decline Merkins
- Run up and over levee
- 5 Prisoner opposite leg up downs
- Run up and over levee
- Any time remaining on the minute is rest – Start again 2nd minute
Q stopped the Pax at 4 minutes as we only had 5 minutes to return
Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.
30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.
Count off – Name O – Announcements – Intentions
Prayer – Take nothing for granted – give thanks as well as give service to others. Open your heart to giving and receiving forgiveness.
Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.
Thank you Yankee for staying to help put the Pax name list together.
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
