Brick House

Brick House

It may be in poor form to make a three little pigs reference at the Big House (Pineville Police Dept.), but the stories says the smart piggies use bricks. And we are very smart!

Stage 0
Grab two brick and run

COP – Big House style
(every one get to call and exercise and count)
WT – Side Straddle Hops
Cheddar – ‘Mericans
Toolbag – Imperial Walkers
Private Benjamin – Windmills
Snowflake – Heels to Heaven

Stage 1
Tabata with bricks 4 min of 20 sec all out, 10 second break (8 rounds per set)
– Thrusters
– Man-maker ‘Mericans
– Lunges
– Row/tricep extension
– Mason twist

Stage 2
4 broad jumps, long sprint, mosey reovery
4 tuck jumps, long sprint and mosey recovery

Return with brick to start

Moleskine
The weather was perfect, the group was small but everyone worked hard especially during the tabata. I used a very similar workout for a Fat Camp Q and it worked well. (Now, I need to retire it.)

F3 is a volunteer led organization. There are countless ways to step up and lead – EH a co-worker, host a CSUP or Q a workout. Qing incorporates planning a workout, scouting the site (in-person or maps), marketing and reviewing (via backblast). If you have been coming out for six-months or more, it’s time to step up. Chances are you will count wrong or forget something you planned the night before, but that’s all part of the process and that’s how you get better. F3 is about making you better.

Announcements
Q school – April 15 The Big House
Brolympics – April 22 Community House Middle School
Richard Shelta 5k April 29