Core Principle #3

Core Principle #3

Workout Date:

04/02/2019

QIC:

Rousey

PAX:

Pikachu and Quaker (1st F Q)

The Thang:

Conditions: Mid 40s, windy with pervasive rain. I think this is the 3rd straight Q at the #Catapult (CP) for YHC where it has rained – lol!

YHC/co-QIC’s turn at CP and YHC had planned a workout using various parts of the church campus using the F3 “string of pearls” concept, but Mother Nature played her trump card. So, the new plan – because of the rain – was a simple circuit under the partial shelter of the front church entrance/overhang using some Kettelbells (KB) that YHC had from being on Q at #BeachBells last Friday. Spoiler: YHC has Q at #BombSquad tomorrow and I have a load of bells to swing, a 60lb. sandbag and 70lb. bucket to carry and a bunch of other mayhem, so get ready to “get after it!”

3 #HIM assembled under the church overhang, driving rain around us, good morning and we got busy…

Welcome to F3 and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, LBAC forwards & back, Overhead Press and Imperial Walkers.

“Pick 5” Circuit: QIC using 5 of the support pillars of the overhang established stations with the KBs (i.e. 1 40 lb. and 1 50lb.) as Pax choice of resistance if desired in an exercise.

  1. Chest with the exercises to choose from: Merkin, Alternating Shoulder Tap or Press one of the KBs.
  2. Legs “ “: Wall-sit, Squat or Lunge w/ or w/o a KB.
  3. Core “ “: LBC, BBSU or H2H.
  4. Compound exercise that consisted of a slow-methodical burpee. #crowdpleaser – even though low impact, you could feel the burn at each muscle group when activated during the burpee movement.
  5. Compound exercise that consisted of a Turkish Get-up.

Each exercise at the assigned station was AMRAP for 1 minute with 20 seconds of rest transitioning to the next station. 3 total rounds of the circuit.

We wrapped up the workout with mobility and stretching exercises.

Time!

Count-O-Rama 3
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Pikachu.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  Of course “us” – New IR/FNG/out of shape friendly workout/AO “The Catapult” at BS on Tuesdays and Thursdays. Lots of 2nd F (GZ Dragon Boat Race; lunches; and HHs especially 4/3 (Bling and Buffet on Q) and 3rd F (Q-Source (and #PitStop) opportunities. NOTE: Brown Bag needs apx. 2 more racers for the 4/27 Dragon Boat Race!!!

NMMS: Great workout this morning even better fellowship and #mumblechatter! Yes — it was raining again, but with a little adjustment and understanding that this is an F3 workout (core principle #3), the crew would be fine!  Pikachu is testing the waters with these F3 exercises, doing it smart modifying where necessary and he is “accelerating”!  YHC and Quaker, mehh…we do what we have to.

Aye!

Rousey

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