- QIC: wingman
- Pax: emoji, Flipper, high_tide, ickey_shuffle, Krzyzewski, mighty_mite, olympus, The Worm, Voodoo
Bald Eagle flyby
Date: 2024-01-20 AO: olympus Q: voodoo PAX: flipper, mighty_mite, Emoji, ickey_shuffle, Krzyzewski, The Worm, high_tide, voodoo FNGs: None COUNT: 8 Flipper and I met up at 0620 for a leisurely pre-run which included a porta potty stop and a Yeti sighting. I would say we were warm when the clock hit 0700, but that would be a lie because no one was warm today. However, we ended up with 8 pax out there getting stronger despite the miserable conditions. Here’s what happened.
WARMUP: SSH x 20 IC IW x 15 IC Prying squat x 2 Arm circles/flaps
Main event – hypertrophy plan 4 sets of 3-5-8 of the following exercises
Superset 1: lawnmowers rows (each side) and goblet squats
Superset 2: Heavy swings and explosive merkins
Heavy racked carries – 20-30-50 paces Farmer carries- 30 paces Voodoo complex – 1x thru per side
Mary: Leg raises – 10 OYO Box cutters – 20 IC Elbow plank – 1:00+ Glute bridge with leg raises -1:00
Announcements: There’s a Savage Race (obstacle race) coming 6/12. Wild Turkey has put info on Slack. Get signed up. When it was last here, there were individual and team events.
COT: thanks to Pop Tart for taking us out with a strong message about seeking help with addiction or any other troubles you’re going through. Your F3 brothers are there for you. Prayers for the wife and children of his neighbor Casey who lost his battle with alcoholism.
Moleskine: This backblast was almost names witch’s titty because that’s how cold it was out there. But then I remembered the bald eagle that flew over the pax as we performed heavy goblet squats and I thought that deserved a call out. #america
There was a lot of talk this morning about NIL, rugby and proper tackling form, cold toes, how much the Offspring sucks, how fun it is to do 13 heavy swings followed by 13 explosive merkins, etc. It was great to have such a strong showing on a cold morning. Thanks to the pax for showing up and working hard. I saw multiple pax grabbing heavier bells, which is always encouraging. A lot of us don’t try heavier bells because we don’t have access. Don’t be afraid to borrow or work in with someone with bigger bells!
WARMUP: SSH x 20 IC IW x 15 IC Prying squat x 2 Arm circles/flaps
Main event – hypertrophy plan 4 sets of 3-5-8 of the following exercises
Superset 1: lawnmowers rows (each side) and goblet squats
Superset 2: Heavy swings and explosive merkins
Heavy racked carries – 20-30-50 paces Farmer carries- 30 paces Voodoo complex – 1x thru per side
Mary: Leg raises – 10 OYO Box cutters – 20 IC Elbow plank – 1:00+ Glute bridge with leg raises -1:00
Announcements: There’s a Savage Race (obstacle race) coming 6/12. Wild Turkey has put info on Slack. Get signed up. When it was last here, there were individual and team events.
COT: thanks to Pop Tart for taking us out with a strong message about seeking help with addiction or any other troubles you’re going through. Your F3 brothers are there for you. Prayers for the wife and children of his neighbor Casey who lost his battle with alcoholism.
Moleskine: This backblast was almost names witch’s titty because that’s how cold it was out there. But then I remembered the bald eagle that flew over the pax as we performed heavy goblet squats and I thought that deserved a call out. #america
There was a lot of talk this morning about NIL, rugby and proper tackling form, cold toes, how much the Offspring sucks, how fun it is to do 13 heavy swings followed by 13 explosive merkins, etc. It was great to have such a strong showing on a cold morning. Thanks to the pax for showing up and working hard. I saw multiple pax grabbing heavier bells, which is always encouraging. A lot of us don’t try heavier bells because we don’t have access. Don’t be afraid to borrow or work in with someone with bigger bells!
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