YHC had a hard time falling asleep the night before his VQ. YHC wanted to be PRO, thinking about his workout, the F3 Lingo / Lexicon, and time management. Finally fell asleep, it seemed as if the alarm went off shortly after.
Pulled up to the infamous Rock City, (where F3 Men workout) to already see a handful of PAX ready to train, YHC walked up to wait for 5:30 to start. It was time for the disclaimer and we began.
14 Hard Charging F3 brothers (PAX) mosey to the PIT for the warmup
- SSH IC x 25
- Sun Gods (Arms Circles) 10 fwd, 10 back
- Windmills IC x 15
- Peter Parker IC x 10
- Parker Peter IC x 16
- Burpees x 10
PAX pick out his ROCK and mosey to the running track.
Part 1
- 25 Squats with ROCK
- 25 Arm Curls with ROCK
- 25 Military Press with ROCK
- Run 1 Lap
- 25 Squats with ROCK
- 25 Arm Curls with ROCK
- 25 Military Press with ROCK
- Run 1 Lap
- 25 Squats with ROCK
- 25 Arm Curls with ROCK
- 25 Military Press with ROCK
- Run 1 Lap
- 25 Squats with ROCK
- 25 Arm Curls with ROCK
- 25 Military Press with ROCK
- Run 1 Lap
Part 2
Line up on the back of the end zone line with ROCK
- Lunge walk with ROCK overhead to the 25-yardline
- 10 LBC’s
- Lunge walk with ROCK overhead to the 50-yardline
- 10 Merkins
- Lunge walk with ROCK overhead to the 25-yardline
- 10 Monkey Humpers
Mosey with ROCK back to the PIT return PAX ROCKS to the ROCK PIT
Circle up for Mary
- LBC IC x 20
- Leg lifts IC x 20
- Dying Cockroach IC x 10
- American Hammer IC x 10
- Penguins IC x 10
Mosey back to flag
COT
Count off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q
