Lead To Make Champions

Workout Date:

01/28/2020

QIC:

Billboard

PAX:

Karma, Bling, Back Draft, Dog Pound, Spork, disconnect, Bubbles, XYZ, Franklin, Rudy, Fergy, Jingles, Onecall, HeadGear, Lombardi

The Thang:

Weather: 42 Degrees

Early morning rise and off to work I go!!!  Time to lead the PAX for another adventure in the Gloom!! Time to shine! Time to be great! Don’t want to let my brothers down.

I was thinking of a way to be a leader in a different way. A way that will be informative for our newer guys that have joined and give them the confidence to be leaders themselves in this great thing

called F3. So my Winky was made around kinda educating guys on names of exercises How to perform them and do them correctly. Also, some of the F3 lingo that we all know so well now. I

believe this helps the newer pax get comfortable with opening up and possibly taking leadership earlier than normal.  I got there and Karma was already there napping in his car. Franklin out for a

pre run and Disconnect talking about his weight loss process. Onccall and bling came in and I asked Onecall to be my sweeper for the festivities. Thank You Onecall! All in. Lets get started.

Disclaimer giving:

In Plank 5 core principles for F3 read to the PAX The three F’s explained.

Start:

SSH IC X 25

TEMPO SQUATS IC  X 20

IP IC X 20

WINDMILLS IC X20

PLANK JACKS IC X 20

MOUNTAIN CLIMBERS X 20

Mosey To four corners at water fountain park.

Here we did four corners with four exercises and 10 reps each teaching the newer PAX names and how to do all exercises with demonstrations.

Exercises are as follows:

1st Corner:

Merkins

Burpees

Squats

Heals To Heaven

2nd Corner:

SSH

Lunges

Diamond Merkins

Flutter Kicks

3rd Corner:

Big Boy Situps

Hand Release Merkins

Turkish Get Ups ( Onecall Demonstration of course!)

Burpees

4th Corner:

Jump Squats

Freddie Merkeries Not sure if that is how to spell that? ( HeadGear Demonstration)

Hello Dollies

Wide Are Merkins

We all did two rounds of this just to really get a understanding of the names and also how to do the exercises correctly.

I myself at times am not doing certain exercises correctly. It helps to slow down at times do less reps and focus on your form. This is not a race.

It is about getting better with proper form and also not getting injured.  Thank You all once again. I had a blast as usual being with you fine gentlemen! Hope everyone got

something from this and we all continue to get better together!

Thank You Lombardi for taking us out with a prayer!!

 

Aye!!!

Billboard.