Quince de Mayo

20180515
Q Sharkbait
Pax Priorities, 29 & FNG Dr. Crawfish
Warm Up
Imperial Walkers 20
Hill Billie Rockets 20
Sun Gods 10
Abe Vigoda 20
CooperHead Squat 20
Inch Worms
Makhtar N’Diayes / Walking Plank
The Thang
Mosey High Knees and Butt Kickers around the Soccer Field.
AMRAP 10 minutes
Swing Rows 5, Carolina DryDocks 5, Levitation Squats 5 each Leg
Mosey Back to the flags
Deconstructed Burpee 10 to 1
Flutter Kicks IC 10
Gas Pumps IC 10
Flutters IC 20
Superman 10
“And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.” Ephesians 4:32

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All Warmed Up

20180423
Q Sharkbait
Pax Priorities & 29.
WarmUp
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
21’s
Underdog’s / Dips
Noodling for Catfish
Sumo Squat IC
Marcus Aurelius
It is essential to for you to remember that the attention you give to any action should be in due proportion to its worth, for then you won’t tire and give up, if you aren’t busying yourself with lesser things beyond what should be allowed… Since the vast majority of our words and actions are unnecessary, corralling them will create an abundance of leisure and tranquility. As a result, we shouldn’t forget at each moment to ask, is this one of the unnecessary things?

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Mini Wolverine!

Q-Bloomer

AO-KNIGHT

When-5/10/2018

PAX:  Iverson, Ryder, Stardust, Bloomer

A beautiful balmy 58* morning to be back in the ruck saddle with our F3 brothers! 4 tenacious PAX pulled themselves from the grips of the fartsack and posted for some Good Livin’!

Warm up:

.25 mike Ruck (get the blood flowing)

10 Sungod
10 Chinook
5 Mercans
10 Fatmans
10 Don Quixote

The Thang: Mini-Wolverine

2 Rounds
20 Mercans
40 Squats
20 Sit-ups
40 OH Press
40 Flutterkicks
1:00 FLR
1:00 OH Hold
1:00 Wall Sit Ruck held on chest

Warm down:

Recon Indian Run back to parking lot

Way to be out there and to push through the tiredness and pain gentleman!

Ryder Out!

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Cinco De Blimpo

20180505
Q:  Sharkbait
Pax:  Beach, Brau Haha, Sawdust & Powder
Warm Up
Imperial Walkers 25
Hill Billie Rockets 20
Abe Vigoda Slow 20
CooperHead Squat 20
Merkin Wide 10
Happy Jacks
Inch Worms
The Thang
Mountain climbers IC 10 x3
Carolina DryDocks 10 x3
Hindenburg Blimps
Burpees, Lunges, Imperial Walkers, Merkins & Plank Jacks.

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. Helen Keller
It does not matter how slowly you go as long as you do not stop. Confucius
If you can dream it, you can do it. Walt Disney
It always seems impossible until it’s done. Nelson Mandela

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Sumo Black Jack

20180501
Q Sharkbait
Pax Beach, Priorities & 29.
Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Merkin Close 10
Sumo Jump Squat 10
Rocking Plank IC 10
The Thang
Black Jack Dips / Step Ups
Reverse Snow Angle 25
Pike Push-ups 10
Moraccan Nite Clubs 25
LBC IC 20

Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”

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Kraken Brau

04282018
Q Sharkbait
Pax Priorities w/ Lincoln for warmup, Croc, Sawdust & FNG Brau Haha.
Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
SSH 20
The Thang
Kraken Burpee 10
Iron Mike’s 10
Suicide Ladder Bear Crawl Hand release Burpees 5 -25
Bodies Hit the Floor
Pole Dance IC 10 – Half Lap – Dips IC 10- Half Lap 3 rounds
Jingle Balls 10
LBC’s IC 20
“Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow – that is patience.” ~ Unknown
“He that can have patience can have what he will.” ~ Benjamin Franklin

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Terrible Tabata

Beautiful Spring Morning in Carmel

20180421
Q Sharkbait
Pax Croc & Sawdust

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20+ each side
Annie Plank 10
Doggie Paddle IC 10

The Thang

3 Rounds
Pulse Rows IC 10
Supermans IC 10

The Wolverine 10 OYO
11’s
(Underdog) Australian Merkin / Berpee
Quarter Pounder: Merkins, Squats, Mountain Climbers, SSH.
Tabata Pole Dance
Moroccan Night Clubs 30

1 Corinthians 13:11
When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.

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Water Boarding

Warm Rain this morning.   Australian Merkins and every exercise on the 6 this morning was a mild form of waterboarding.  Sub Prime the Site Q for the upcoming Mountain View, CA AO’s enjoyed this mornings beat down. My cousin Nick is now FNG Powder.  Croc is back from maternity leave. You Betcha our marathoner was there too.  29’s first Saturday workout and Sawdust has reappeared.  Priorities was CIRCUMSACKed then STARSKYed with the two MiniPriorities & Donuts.  Am I rambling?  Here it is
Q Sharkbait
Pax SubPrime (down range from F3SanFrancisco), YouBetcha, 29, Sawdust, FNG Powder & Croc.
Warm Up
Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
4×4’s 10 OYO
Cindy Ish Super Sets 10 reps each 10 minutes +/-
Australian Merkins
Derkins
Levitation Squats
DirtyMacDeuce Dips / Prisoner Squats/LBC”S
Rosalitas
Merkins 20
Moraccan Night Clubs
Sun Gods
Epictetus said,“Man is disturbed not by things, but by the views he takes of them.”
Marcus Aurelius, Stoic Philosopher and the once Emporer of Rome
“Begin each day by telling yourself: Today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness – all of them due to the offenders’ ignorance of what is good or evil.”

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Couple of Burpees

20180313
Q Sharkbait
Pax Priorities, FNG 29 Baby’s

Warmup
Imperial Walkers 25
Hill Billies 25
Abe Vigoda 20
CooperHead Squat 20
Annie Plank 10

The Thang
4×4’s 10 reps
Route 66 Burpee
SSH Burpees 25
Flutters IC 15 reps 3 rounds
Supermans 3 count 15 reps 3 rounds
Rosalita IC 15 reps
Alphabet Mary
Abe Vigoda
Sun gods

“If a man knows not to which port he sails, no wind is favorable.”
― Seneca

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March 10

20180310
Q Sharkbait
Pax Beach

Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns-

3 Sets
Russian Twist IC 15
Dolly’s IC 15

Hindenburg Blimps

“Sometimes even to live is an act of courage.”
― Seneca

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