Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
All the pax that have never posted at Ignition just did. the workout was a typical Ignition-style workout and everyone did fine.
I wanted to make sure we stayed together but also work the Gazelles. Done.
The Thang:
Longish slow mosey to the driver’s ed lot. Circle up.
SSH IC – 20 (I admit the warmup is never planned)
IW IC – 15 (they take too long but Hollywood loves them)
Plank it up!
Peter Parker
Parker Peter
Merkins…,maybe a few more things
Aggressive 4 Corners
C1 (Start) – Merkins – 10
C2 – Smurf Jacks – 10
C3 – Squats – 10
C4 – Bomb Jacks – 10
C5 (all the way around back to the start) Burpees -5
Do each exercise coming and going.
Start at C1 with Merkins, run to C2, back to C1, hit C2 on the way to C3, hit C2 on the way back and hit C1….you get the idea, maybe
Hill Work:
Dry Docks – 5
Speed Skaters 5 (2 is 1)
Bottom of the hill do the DD and the Top knock out the SS. R&R 4 times.
Moesy to the traffic circle.
10 Big Boys at the circle, run uphill to the benches and 10 dips, take a lap around Geebs Jungle (spell check)
R&R 2 or 3 times……
Moesy to the shed.
Paula Abdul….kinda
Mike Tysons (5 I think or 10) on the up and a crowd favorite Monkey Humpers on the back… For the new guys… Two steps forward and one step back. For the guys under 35 google it.
Back to COT with 1.5 mins….12 burpees oyo, some did some didn’t..
DONE.
The Moleskine:
If you want to have fitness success it’s important that you find another Pax who wants the same thing and get to know them, push them, and encourage them! During workouts find a guy in front of you and make it your mission to catch him! My hope is that there will be a guy behind you trying to close the gap as well. Once you do that for a while you will find yourself moving closer to the front thus getting in better shape for you, your fellow pax, and most importantly your family. BE A HIM (HIGH IMPACT MAN) YOU. CAN. DO. IT.
HAPPY NEW YEAR!! 2024 is going to be a STRONG year for F3 Waxhaw! As always, thank you for following me in the gloom. Yes, I Q a lot! (2024 brings new alarm clocks) Why you may ask? It’s not to break records or brag it’s so I can hold myself accountable! When I Q I tend to go harder or try to. And I know (insert joke) that I have to get up, rain or shine hot or cold, and be there for all the pax and bring them a solid workout. I really enjoy it and look forward to it! Stoke your internal fire and make this year your year of great Fitness, Fellowship, and Faith (F3)
Announcements:
Posse has the 80/80…ask him about it!
Penalty Box 75 BD Q next Tuesday at The Rock (Five Stones)
Don’t, internalize! As men, we tend to be too prideful to speak to anyone when we have issues, internal or external. If you are struggling reach out to someone…I GUARANTEE they will listen and have some words of encouragement for you. Talk to me…I have lots of words.
Padon the Typos…I probably Fused it…….
CYITG