COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Dirtbag, Icebox, Meatball, Siesta
QIC: Draper
AO: Lindsley Park
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x15 IC
IST x15 IC
Windmill x10 IC
THA THANG:
Mosey to the hill
Run up the hill 50% effort
Run up the hill 75% effort
Run up the hill 100% effort
Speed skaters up the hill
Backwards run up the hill
Backwards run 1/2 way up the hill then turn and sprint the rest of the way
Burpee up the hill
10 Groiners Bear Crawl up the hill, 10 merkins at the top, crawl bear down
Partner up for modified dora
Partner 1 – Hill sprints
Partner 2 – Lunge walk up the hill
After both have reached the top 50 total Merkins at the bottom
Partner 2 – Hill sprints
Partner 1 – Lunge walk up the hill
After both have reached the top 50 total HR Merkins at the bottom
Partner 1 – Hill sprints
Partner 2 – 4 step to squat up the hill
After both have reached the top100 total Mountain Climbers
Partner 2 – Hill sprints
Partner 1 – 4 step to squat up the hill
After both have reached the top100 total Mountain Climbers
Mosey back to the park
With the same partner complete 300 LBC’s
Mary
Fluter Kicks x15 IC
Rugby Situps x15 OYO
CIRCLE OF TRUST/BOM:
YHC talked about how F3 has helped him be a better version of himself over the last 2 years. I mentioned how I asked my M what she thought of F3 per Oatmeal’s request and she noted I was more patient, calmer, more positive and overall a better husband and father. YHC also talked about how mentoring others is important and asked the PAX to find someone in their personal and professional life today and help mentor them.
MOLESKIN: Not a ton of mumblechatter today. Not sure If the rest of the PAX felt as beat up during that workout as I was or if it was just a quiet group. Oatmeal corrected YHC a few times on the exercise call outs which YHC will keep in mind and implement for future Q’s. Overall great morning in the gloom once again with a great PAX.
ANNOUNCEMENTS:
- 2.0 workout Saturday 9am
- Mckinney workouts this Saturday and the next 2. Send names to AA and if so inclined join those going up for the beatdown
- Slack migration soft launch next week and officially cut over date 6/1