Author: Spencer Grau

AO: Lightning Rod

QIC: Steamy Nix

PAX: Danish, Leprechaun, Bob Evans, Stray Cat, Jellyfish, Frazier (down ranger)

Conditions muggy, mid-50’s.

Warm up

Side Straddle Hops X 20

Slow high Knees X 12

Arm circles (each way) X 10

Daisy Pickers X 10 (then next leg) X 10

Don Quixotes (Windmills) X12

Monkey humpers X10

World’s ultimate stretch X6

Mosey to the North side of the school

“The Thang“

Side Lunges (Hard Count) X 10

Box Jumps or Step Ups X10

Incline Murican X10

Repeat X3

Wall sits for 1.5 minutes with cherry pickers and front/overhead claps (30 seconds each). 

Head to the track. 

Line up on the end zone. 

Gassers to each 10 yard line increment to the 50. 10 normal count mountain climbers when you get back. 

Then sprint to the other end zone. Drop and dish out 20 burpees. 

Repeat but with muricans after each gasser.

Repeat a 3rd time but with toe touch planks. 

Then pick up the 6. 

At the end zone

6inch planks for 60 seconds.

Box cutters X10

Penguins X30

Mosey back to front of school

CoT – a reminder to look out for people not in our circle. The world needs more individuals to be present, empathetic, and inclusive. Get off the phone and reach out to someone you haven’t in a while. Love your neighbor.

AO: Lava Field

QIC: Steamy Nix

PAX: Leprechaun, Bob Evans

Overcast, warmer (low 50’s). Dew on turf.

Warm up

SSH X 20; slow high knees X 12 HC; Arm circles X 10 (then reverse); Daisy Pickers X 10 (then opposite leg) Dox Quixote’s X 12; Upward and downward dog stretch; 1 lap around track.

Thang

Half field suicides;

50 squats, then run to the 50 YL and back; 40 Big boys then run to the 40YL and back; 30 curls for the girls with coupon then 30YL and back, 20 Mericans and 20 YL and back; lunges to 10 and back. Repeat once

Next, from one side of the endz one to the other (width) as families showed up on the field for lacrosse.

Mountain climbers X50, job across end zone and back; 40 bonny blairs then jog across and back; 30 overhead presses with a coupon then across and back, 20 Mericans then across and back, 10 Freddy Mercuries, jog and back.

Then, one minute 6-inchers. Followed by 35 box cutters. Recover

COT

This session was followed by a short reminder to be compassionate, and to be their for others who may not necessarily deserve it. I’ve got some family with some dysfunctional behavior and while I do need boundaries with them, I can also still be engaged in their lives. They often don’t know how their own behaviors affect me. I can be kind to them still.

Great work Men!

Steamy Nix

AO:  Lightning Rod

QIC: Steamy Nix

PAX: Lumberg, Slash, Stray Cat, Walkman, Free Lunch, Herbie

Conditions

Dry, about 38-41 degrees

Warm up

Side Straddle Hops X 20

Slow high Knees X 12

Fast high knees X 12 

Daisy Pickers X 10 (then next leg) X 10

Don Quixotes (Windmills) X12

The Thang

• Mosey to back of school, down stairs and near hill.

Start with: 11’s,  Merkins, run up the hill, burpees. 

Burpees until 6 is in.

• Mosey to football field.

Lined up on sideline. Start with 5 of each of the following, then 15, then 20, to 25, 30, then back down

Kettle Bells, curls for the girls, squat with overhead press, big boys, 

After each circuit, lunges halfway across the field, then job back to sideline.

Jog back to the other side. 

COT

Since this was my first VQ I decided to share what F3 has meant to me. I shared about my past, struggle with anxiety, how events have led up to my current struggles but how I have been working on myself over the last year and how F3 has been a piller of fun, encouragement and support through it all.