PAY90X

3.10.21

AO: Rumble

Conditions: 43F, Ripe for Acceleration

PAX (6): Dipstick, Wee Man, Yogi, Frodo, CDC

Q: Paycheck (YCH)

Preruck(4): Speedwalker, Dipstick, Wee Man, Paycheck

Bootcamp Milage: 1.17mi




WARMUP:

A-

In Cadence x 10
  • Through the Tunnel
  • Overhead Claps
  • Foward Claps/Give yourself applause/fan yourself (you know who you are)
  • Inchworms/Reverse Through The Tunnel- hands between feet, walk hands out 2,3, walk in, 2, 3.
  • 10 Merkins OYO
Pick a coupon and carry to grass at Planter Box

B-

Luxurious Concrete Squares (LCS)

In Cadence:
  • Pom-Pom's Favorite/V-Ups x10 also now Dipstick's Favorite. Something about gravity and getting long arms to feet far away.
  • Frodo's Favorite/Bad Boi Situps x10 (20)  2 per cadence count
  • Yogi's Favorite/Heels to Heaven x 10
  • Mountain Climbers x 20
  • 10 Hand-Release Merkins
Planter Box:
  • Shoulder Taps x 10 in cadence
  • Chest Bump Incline Merkins x 10
  • High Knees x 10
  • Carry Cinderblock to end of Concrete Median across from generator
  1. Mosey to Launch Pad Entrance
  2. Jailbreak to Cheraw/Ridgeland Wee Man cadence voice: 100 Yard Jail-BREAK! UPDATE: Close. 176 yards or 0.1 mi
  3. 10 Hand Release Merkins
  4. Wall Sits + Cuban Night Clubs wall sit + double fist pumps/shoulder work/raise the roof, beatbox optional but encouraged
  5. 10 Bouchers/Big Boi Jump Squats Mosey to Stop Sign Stripe, JAILBREAK to LED Sign
  6. 10 Diamond Merkins, Bunny Hip Hops hop left of and right of center line, alternate staggering feet
  7. Calf Raises x 10, Bear Crawl
  8. Crawl Bear
  9. 10 Bouchers/Big Boi Jump Squats, 10 Calf Raises, 10 Decline Hand-Release Merkins, 10 Dips at bricks
  10. Prisoner Lunges/lunches (hey we're near the cafeteria)
  11. BLOCK BRIGADE: 8 KB Block Swings, 8 Kingmakers/cinderblock cleans (pushup, deadlift, curl, press), Farmer Carry to lightpole and back, 8 KB Swings, 8 Kingmakers
-Rinse and Repeat-  We made it to #9 and carried coupons back. I look forward to reusing this Q.

Moleskine: As Iron Sharpens Iron, I am going to make sure to include a devotional any time I Q going forward.

I challenge you to do the same.

In true 43 Feet fashion, or simply building the road just far enough ahead to move, I think it is acceptable to go with your gut and grab the first thing that pulls at you. Many times, in my opinion, that is the Holy Spirit, trying to work in you, and just with working out, the more you exercise that muscle, the better it works.

ANNOUNCEMENT: This book, The Resolution For Men, will be introduced Saturday at 6:45AM before bootcamp. The following 3 Saturdays will be 5 Chapters (9 pages per day) covered at 6AM-7AM, thus covering all F's on Saturday. Fitness, Fellowship, and Faith.

My hope is that this establishes a regular habit of books on Saturday. A monthly Firepit recap rotation will happen on the Third Sunday (in honor of the F's) at 5:00-6:00PM.
#11 Was selected.

BOM: Dipstick

Pledge: All

Obligatory share: https://f3nation.com/q-source-index/

FUN FACT: This is the group pic with the other camera:

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: