“Well done is better than well said.” – Benjamin Franklin
It is easy to talk about what you want, but the hard part is putting those words into action. You may say that this problem could be resolved with stronger self-discipline…but even that is limited. Sometime you may be tired, sometimes you may make excuses….and your actions fall short of what you actual want. The real key is to have someone hold you accountable for your words, which will lead you to your desired action. That’s where F3 comes in. It is a great tool to develop relationships (2nd F) to help you take more action and become a HIM. #lexicon
Let’s get to it… 5 men of NOLA gathered in the gloom to get stronger. So let’s begin…but first…
DISCLAIMER
The Thang
COP#1, and only: The beatdown (since we are acting like Uptown)
20x LS Squats IC
10x Arm Circles IC (while holding a squat)
15x Tap Dancers IC
15x Mountain Climber Stretch IC
Enough for now, go grab a small rock.
20x Rock Jacks IC
20x Rock Marches IC
30x Squat Reaches IC
Recover with a Bear Crawl about 30-40 yards
Repeat that one more time.
8x Merkin-to-Side Plank (1 rep each side/held Plank for 2-3 sec)
4 sets of: 5x Skull Crushers / 5x Bench Press
Repeat that one more time, but do 10 reps this time.
8x Balance Pistol Squat IC (Right, then Left)
10x Balance Rock/Leg Curls IC (Right, then Left)
Repeat that one more time.
10MOM:
15x Putins IC
15x Hello Dolly w/ Leg Lift IC (preparation for the Doctor)
10x Penguins IC
15x Heel Taps IC
10x R. Leg Curl/Lift IC
10x L. Leg Curl/Lift IC
8x Dr. Ws IC (there he is!)
Done. Circle up for the COT, where we held the Countoff, Nameorama, and Prayer (for the injured…get better Josiah!)
Moleskin
Great work by the Pax today! Tclaps to StubHub for posting & pushing through his injury!
Tclaps to Hawg for keeping me accountable on the Snooze Formula!
