07/22/2022 - Two Wolves - Men of Action
AO: Two Wolves
When: 07/22/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
EC at 445
BC starts at 515
Coupons
Gloves
Shoes (grass and pavement so you pick)
Full body with cardio but light running
Warm-O-Rama
Imperial Walkers x 20 in cadence
Motivators x 6 in cadence
Tappy Taps x 15 in cadence
Michael Phelps x 10 in cadence
10 Burpees OYO
Run with Coupon to base of hill form a line facing the hill
The Thang
10 Overhead press
20 squats
30 big boys with coupon
40 curls
(All in cadence)
Pick a partners coupon and farmer carry up half the hill, partner carries the other half
Run to workout course
10 pull ups
20 lat pull ups
30 line jumps
40 big boys
All OYO
SSH for 6 then proceed to stairs
Bear crawl up stairs
10 derkins
20 Merkins
30 Urkins
All in cadence
40 step ups (oyo)
50 flutter kicks in cadence
Run back to coupons via path down the backside of the hill and around workout course
Repeated entire circuit a second time. Completed all coupon work a third time and then hit 5:58
Run back to flags for a merkin ring of fire (3 push ups each) until 6:00
Circle of Trust
Shared I was really frustrated on monday with all the post I was seeing or hearing about on social media. Everyone is bragging up what a great life they have but it seems so phony to me. One that got me was on Linkedin from someone pontificating about how to live a happier life by staying off of social media. however this person was posting about this on social media and is active on LI. Made me look at myself and if I am a man of talk or a man of action. Focusing on being a man of action is what I am working hard to be. It is what I feel all of us at F3 are striving towards. working hard, being men of action and living with the ups and downs of our efforts. We need more men of action and less men of talk.
Naked Man Moleskin
My counts were a little fast on the in cadence exercises. I think part of it was I was amped to burn off the anger of monday but also know I need to slow it down. My call out before starting each exercise needs to be consistent. exercise position you’re in it, ready, begin. I was using a variety of calls before the work outs.
I wasn’t sure how many times we would repeat the circuit. Everyone busted a@@ and we got in 2 full rotations and third round of coupon work. My goal for the WOof a solid sweat, full body effort that got our heart rates up was achieved.