F3 Standard

AO: Big Creek

When: 2023-10-25

QIC: Todd Doherty l F3 UMass

PAX (8): Baskins, Mantooth, Mr. Hand, Olaf, Schneider, Snowman, Soul Glo, Todd Doherty l F3 UMass


As I was preparing my week, I looked at the Q list for Big Creek and saw it was open.  I decided that instead of waiting or asking...I'd just jump in and take it....glad I did.


An extended warm up to be sure we were good and ready.... Mosey to COP:
Side Straddle Hops (SSH) x 25
In Cadence (IC) 4 CT Imperial Walkers x 20,
IC 4 CT Freedom Twists x 20,
IC 4 CT Merkins x 15,
IC 4 CT Mountain Climbers x 25,
IC 4 CT Squats x 20,
IC 4 CT Flutter Kicks x 25,
IC 4 CT Big Boy Sit-ups x 20
Burpees x 10 OYO

The Thang:

Mosey to spot for some Partner Sets
100 Merkins (P1 does 10 while P2 holds plank; 100 total)
100 Little Baby Crunches (LBCs)
(P1 does 10 while P2 holds 6 inches 100 total)
100 Squats (P1 does 10 while P2 holds air chair; 100 total)   The BEAST is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. Exercises: 
Wide Arm Merkins,
Freedom Twists,
Burpees One more mosey and then a short set of marys....Bear hold, Freddie Mercuries, Bad Dogs (name??),


  • This Saturday at Storm....4 year AO anniversary AND a live stream kick off to some crazy dues running 100 miles! Be there to celebrate both!
  • Nov 11...convergence...more details on the way....check Slack
  • Dec 9...Santa Ruck AND M 2nd F at Stoney J's

Naked-Man Moleskin:

I have a lot going on this week and am a bit stressed.  My reaction to this is to get even more busy, add even more things to my plate.  Why?  .....to avoid having the time to think about being stressed...to just simply ignore it.  Is this smart?  Probably not. I ask you...how do you handle stress?  Are you aware of how you handle it?  How doe your reaction to it affect you?  How does it affect others...your M, your kids, your friend and co-workers? No judgement here....just be aware....as a start.

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