http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2017-10-03 16:38:452017-10-03 16:38:45Northview High School (Faith Hill)
Northview High School (Faith Hill)
Date(s) - 07/23/2018
5:30 am - 6:15 am
Brute and Splinter
Northview High School
Show Monday who is boss!
There is no better way to start off the week than with a Monday morning RAK!
The recipe is simple… mix 10-12 of your least favorite exercises with 2 dozen of high quality F3 pax (organic, non-GMO are preferred) and bake for 35-40 minutes. Elevation may affect baking time and how well your RAK forms. If you notice the consistency’s not quite right- skip your recovery and pick up the 6. This also incorporates a nice touch of sweetness. If you see your RAK starting to burn, it’s ok to turn down the heat, but don’t take it out of the oven early. Best enjoyed early in the morning with friends.
I saw a lot of guys working hard this morning- winning some personal “you-vs-you” battles and most importantly continuing to accelerate! Nice job gents!
Warmup in cadence- Side Straddle Hops, Windmills and Imperial Walkers then a perimeter check to warm up.
1. Lunge up the hill, Run Down, Reverse Clockwork Merkins at the bottom (78 Total)
2. Horsey Ups up the hill, Run Down, Burpees at the bottom (x25)
Plank or pick-up the 6.
3. Back-Pedal up the hill, Run Down, Russian Dancer at the bottom (x25, 2 is 1)
4. Bear Crawl up the hill, Run Down, Donkey Kicks at the bottom (x25)
Side Straddle Hop or pick-up the 6.
5. Frog hop up the hill, Run Down, Gorilla Humpers at the bottom (x25)
6. Crawl Bear up the hill, Run Down, Big Boy Sit-ups at the bottom (x25)
Plank or pick-up the 6.
7. Skip up the hill, Run Down, Shoulder Tap Plank Jacks at the bottom (x25, 2 is 1)
Raccoon Crawl along the yard markers until the 6 is in.
• Count-O-Rama: 21
• Name-O-Rama: Mr. Belding, Mayor, Mickey, Mole, Box, Jeter, Honeymoon, Greenpeace, Elaina, Trinity, Sideshow, Houdini, Springs, Mater, Tucky, Zebra, Bullock, Commodus, Cogsworth, Hedgehog, Kitty as the Q and one FNG (Link) posted.
• Know the 6: Honeymoon told us how awesome we all are. We agreed.
• Intentions and BOM led by Kitty: Sometimes it is hard, but we should work to keep perspective. Spend your time where you decide.