Q: Holy Water ,
PAX: Pigskin (160/175), Paterno, Birdie (110/150), Neon, Precious, Formica, Cheesesteak, Holy Water, Chopsticks, Miyagi, 1 Egg Fry
FNGs: 1 1 Egg Fry
COUNT: 11
CONDITIONS: Perfect
WARMUP: Motivator (7 count)
THE THANG:
The MOT was Burpee Broad Jump.
Round 1: 10 BBJ then do the exercise, 10BBJ back then do the exercise again.
Round 2: 9 BBJ then do the exercise, 9 BBJ back then do the exercise
Continue this until each exercise is complete.
Exercises:
5 merkins
10 BBSUs
15 lunges (single count)
20 squats
25 American hammers (alpha)
30 calf raises
35 SSH (jumping jacks)
40 Dips
45 Flutter kicks (alpha)
50 Mountain Climbers (alpha)
Half the PAX, the other half were almost done. If you finished the above you completed 110 BURPEE BROAD JUMPS!
If you finished the above you did
25 heel taps (alpha)
25 gas pumpers
25 Freddie mercuries (alpha)
PLANK 1 minute
Q called time at 6:11AM for a round of BRING SALLY UP with Push Ups.
MARY: The beatdown
ANNOUNCEMENTS: Toll Road has his VQ at ao-coliseum tomorrow, 5k gobbler, October Challenge (1 mile a day), welcome Egg Fry (FNG)!
COT: Said and Unsaid
The power of consistency is incredible. The purpose behind the number of burpees is because when I first started F3, I could barely do 1. We all start somewhere physically and mentally but the power of consistency, healthy habits, and the power of accountability we grow as a unit and as individuals.
Shoutout to ALL PAX that have helped me grow this last year.