My preblast read “Give me your tired, your pair shaped, your gluttonous masses yearning to breathe, for at 5:30 am tomorrow I lift my Swingline #Fission” I was felling every bit of these this morning, but I ventured out into the gloom and was happy to see 18 other bright and shiny smiling faces looking to get after it.
We started off with a mosey around the parking lot which included high knees and butt kickers.
Warmup
SSHx25
Windmillx15
ISTx15
Moroccan night club x50
‘Mericansx10
Carrot Pullerx15
Mosey around the parking lot for a Perfect Burpee Build. I really needed the help from the PAX to improve my Burpee form, so I created a deconstruction and reconstruction plan to build the perfect Burpee.
Jump Squatx5 Run
Leg Upx5 Run
‘Mericanx5 Run
Burpeex5
Jump Squatx10 Run
Leg Upx10 Run
‘Mericanx10 Run
Burpeex10
Jump Squatx15 Run
Leg Upx15 Run
‘Mericanx15 Run
Burpeex15
I can't say I got their, but there was definelty improvement. It is not often that a Q modifies his work out as necessary, but I tend to be a little special in many ways. The PAX, as always were very helpful in pointing out form issues.
Head over to the wall for Peoples Chair, Airpressesx15, Touch them Healsx15 and Balls to the wall
Mosey to the playground
Pull Upsx10
Dipsx15
Incline ‘Mericansx20
Step upsx10 each leg
Run to the basket ball hoop / Repeato
Circle up around the tire
‘Merican Hammer Circle – 10 Hammer swings with 25lb sledge hammer (or 16lb for the ladies) while the rest of the PAX perform ‘Mericans, Squats, Rosalitta, J-Low, LBCs, etc… (one time for everyone with the hammer) – Thank you Olive for putting the train back on the tracks when I poorly explained what was in my head.
'Merican time bomb starting at 5 and then a mosey.
Mary
Pretzel Crunchx15 each side
Low FLutterx15
Rosalettax15
WWII Sit ups x 10
The Burpee – Titan
‘Mericans – Kid Rock
Recover Recover
Announcements and Other Stuff
The Christina Latini Memorial 8K is scheduled for March 30, 2019 at 8am St. Mark Catholic Church in Huntersville. There is also a 2 Mile Walk or Virtual Run. It is a great cause! Sign up at https://latinimemorial8k.racesonline.com/register
There is also a Joe Davis run March 9, 2019 at Walter Elisha Park in Fort Mill, SC. (10K & 5K starting at 8 am) Olive is clown carring if you are interested. Sign up at https://joedavisrun.racesonline.com/
Welcome Brad “Short Bread” and Moses for the great name. Get signed up on the Website, so you can get credit for attendance. After all, if your name isn’t posted, it doesn’t count.
Welcome back Evinrude and thank you for the helpful hints on the picnic table step up as I nearly ended up on my face during step ups.
Thank you Kid Rock for watching my form. If it weren’t for leaders like you, God knows what exercises I would be doing. They surly wouldn’t resemble anything like the Q instructed, as I’m fairly sure they don’t now. HaHaHa
Wishing a fast recovery to Moses after his surgery.
Thank you to Titan for allowing me to Q and all of your leadership. Looking forward to Cousin Eddie taking over Fission in April. Look for a handing off of the torch and TITAN GAMES in the future! Thank you to all the PAX and the support you provide. F3 has been a life changing experience for me and will be in the future as well.