No long routines today; a little bit of this and a little bit of that. Hence the “sample platter” with the focal point being arms and abs.




Dates: 2019-02-13

Where: clinic

QIC: Trill

Number of Pax: 12

Pax Names: Gut Check, Westside, Oddjob, Sgt Slaughter, Homer, Foley, Good Hands, Tiny Tat, Mandals, Hard Hittin, Trill, Grylls

Number of FNGs: 1

FNG Names: Foley

Warm-O-Rama: Short mosey to stage
Sun gods OYO
Michael Phelps OYO
Triceps Stretch OYO
Toy solider IC
Weed Pickers IC
SSH IC

The Thang: -Mosey to the small grass hill.
-Partner up; at bottom of hill 25 derkins with your feet your partners back while partner is elbow planking, switch, then bear crawl up the hill, at top of 25 incline big boys each, crab walk down hill. Rinse and repeat.
-To the amphitheater layer cake, partners again; pick a lane and wheel barrel to the end of the lane and switch with partner. Round 2, empty the wheel barrel (this feels great on the tri's)
-WMD's at the stairs, 5 werkins, bear crawl half way up the stairs, 5 merkins, bear crawl to top for 5 diamond merkins then run back around to the bottom of stairs for round 2 of WMD's, this time we did single hops up the stairs.
-Tunnel of love across the field to the stage (low crawl or shut gets weird)
-on the stage to the wall for balls to the wall until last HIM falls, once you fall non-stop merkins until last of the PAX has fallen.
-a little park core up the layer cake walls
-ab work on top of layer cake, exercises called by PAX: LBC's, crab cake, box cutters. J-lo's,
-mosey to the flag with time left for one more ab exercise, I think was dolly's gut check called.

COT: -6th man was FNG. Brian, a motivational speaker and life coach rides bikes by the beach. F3 translation, "I live in a van down by the river." My name is Matt Foley and I am a motivational speaker (see picture of Matt Foley from SNL above).
-Grylls announced the upcoming launch in Powder Springs
-Prayer for the Men Foley works with, and the marriages of the F3 men, and for all the rewards we receive and the challenges that make us stronger.

Naked Man Moleskin: Welcome FNG Foley, awesome name! Grylls better late than never rounding us off with an even number (he likes making an entrance). I think Mandals is a ninja, beating us all in balls to the wall with a long hold and perfect form, it's like he practices balls to the wall at home. Great PAX this morning as always.

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