Tag: F3Nation

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Monday Feb. 28th Italian Tune-Up w/ coupons

Weather: 55 and pure steady rain on/off

Q: Free Lunch PAX: Danish, Kiwi, Stray Cat

Warm ups: Side Straddle hops/ Ham Scoops/ 3rd Graders/ 10 count Partner Pec Stretch 0 and 45 degree- Mosey to field:
The Thang: Italian Tune Up
(An Italian tune-up is when you drive the car at full-load for a brief period of time to get the engine hot enough to burn out carbon buildup. It originated with Ferrari: most owners only operated their vehicles at low speeds, which resulted in buildup of carbon deposits in the system… deposits that only full-throttle heat could remove.) For the workout we do the same…fullthrottle burn off sloth and mediocrity!

Each Pax chooses a sideline (ie 5 10 15) place coupon down to mark spot facing opposite sdeline

3 min ON Reps/Sprint Reps to Exhaustion then sprint across field fast high knees side to side over yard line back to coupon on 1 min off

  • Incline Merkins to exhaustion- exhaustion defined as breaking form in any way.
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Around the World-to exhaustion 3 left 3 right- keep coupon waist high and controlled as circle body like a globetrotter w/ a basketball
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Say Anythings to exhaustion- basically a static rifle hold to exhaustion
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Curls to exhaustion
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Squat Thrusts to exhaustion
    SPRINT across field/ Fast Feet back hopping the line side to side

    COT: Free Lunch shared about his trip helping a friend deal with loss of wife and also Father in late stage ALS. We talked of the sobering energy of authenticity and realizing we are not in control. and the inherent motivation that be found to go and do and live joyfully

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8.9.2021- 3M Core 10-4 Murder Bunny Go Time (w/ Coupons)


AO: 

Lightning Rod

QIC: 

Free Lunch

PAX: 

 Danish, Ghost, Kiwi, Whitney, Lumbergh, Walkman, welcomed FNG- Burn Deck

Conditions: 

57 and overcast, excellent

Warm Up: 

Side Straddle Hops x25, 3rd Graders x15, Windmills x15, Quad Stretch 10 count, Hammy Stretch 10 count

Mosey to the field by tennis courts

The Thang:

Starting at bottom of hill

10 point Coupon lift x4

Murder Bunnies up the hill to the “M” (orange cones laid out 30yds apart in a capital M). Leave coupon at top of hill.

Do first Core exercise in GOOD FORM TO EXHAUSTION. Exhaustion defined as when you break form continually or must stop to rest outside of form

Core Workouts to Exhaustion:

Big Boys,

Plank Tick Tocks (aka Plank Hip Dips)

V-ups

Flutter Kicks

Run the M three times

SPRINT (up the M)

BACK PEDAL (to the middle of M)

1 LEG JUMPS- (to top go M, broad jump lead and land on same leg, no steps forward,                    switch legs)

SPRINT- (down the M)

BEAR CRAWL- across and repeat two more time

Rifle Carry coupon down the hill

Repeat  but move on to next Core Exercise to exhaustion

Mosey back to Lightning Rod-  2 min. AMRAP pushups diamond to regular to wide- in GOOD FORM, full arm extension, chest all the way down, butt stays up, feet together, move to knees instead of breaking form.Music: “Let it all Go” Beats Antique and Preservation Hall Jazz Band

COT: 

Take a moment to think of something that you are holding onto that no longer serves you. What next step you can take to let it go, however small. Also think about what you will put in it’s place that does serve you.