Wilson Goes Rogue….

As I have read all the available F3 material (Q Source and FREED TO LEAD), there is not much that I disagree with. But here’s one.

F3 Q Source states, “Your Wife is not Your Best Friend. She is made for a much higher purpose.”

The second part of that, “She is made for a much higher purpose.” Well, yeah, she sure is! I agree with that.

That’s why she’s my Best Friend.

Date: 02-14-2019
Time: 0530
AO: Higgins
Q: Wilson

The Thang:

Once around the park, some Bear Crawls and Monkey Walk. I cut it a bit short this morning so I could sprint to Krogers to get flowers and a card.

Because after 21 years of HIM (Highly Invigorating Marriage) I’m not about to get into an argument with M that she is NOT my best friend.

YHC,

Wilson

A sure sign of spring…..

Pitchers and catcher report!

Date – 02/12/19
Time – 0530
AO – Higgins
Q – Wilson

Windy and rainy at 35 degrees, but with F3, there is no rain delay.

Ruck – mile

PVC shoulder workout
Club bell workout

Full disclosure: I don’t actually have a standard club bell. I have an aluminum bat I drilled a hole in and filled it with sand. Works like a club bell. But it’s a bat. As in baseball….

“Hope springs eternal” is how the saying goes.

But in October there will be only one champion. So for most baseball fans, hope springs a leak.

YHC,

Wilson

Moist

2/12/2019

AO: Falcon Hill

Q: Goldstar

PAX: broomstick, Burt Macklin fbi, Swobbles, Pavarotti

Mosey to parking garage

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

x10- LL Cool J’s – Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat.

Tha thang:

-Do 7 reps of an exercise (

at each of the 4 corners with a mosey (or sprint) in between corners. Increase by 7 reps each new round/exercise.

Round 1) 7 Burpees x4

Round 2) 14 Clerpins (clap mekins)x4

Round 3) 21 Merkins x4

Round 4) 28 Squats x4

Mosey back to flag

COT

Counterama

Namerama

Photo

Higgins – 02–11-19

DATE – 2-11-19

A.O. – Higgins

Q – Tails

PAX – Broomstick, Wilson, Cobra

PAX TOTAL – 4

Warm up

  • Arm circles
  • Bad boys
  • These guys

The Thang

  • Plank burpie challenge – all PAX hold full plank position until failure. As HIMs drop out they preform burpies until all PAX has failed.
  • Mosey to wall
  • Wall sit squat challenge – all PAX hold wall sit until failure. As HIMs drop out they preform air squats until all PAX has failed.
  • Parking spot cardio routine – split into teams of two, alternate sprint, side sprint, karaoke, frogger, bear crawls.

COT

COUNTARAMA – forgot this.

NAMEORAMA

PHOTO

DeHavilland – February 9, 2019

AO: Dehavilland

Date: 2.9.19

Time: 0700

Q: Swobbles

PAX: Tails, Heater, Wilson, Faucet, Rosey, Zebra, Floater


Stretch/warm up:

Bad boys

Quad stretch

Cotton pickers x 15 (in cadence)

SSHs x 15 (in cadence)

Jog lap around pond 


The thang:

Freddy Mercuries x 25 + burnout

Dips x 25 + burnout

Squats x 25 + burnout

Burpees x 25 + burnout


Jog to bars 

One person does pull ups x 10 while others hold plank

Jog back to dock


Flutter kicks x 25

Dips x 25

Squats x 25

Burpees x 20


COT/prayer

PAX: 8

Name-o-rama

Photo

Floater Block Blast

AO: Falcon Hill

PAX: Goldstar, Swobbles, Tails, Cobra, Zebra, Floater 

Warm up 
400 m lap 
25 SSH in cadence 
20 Windmills in cadence 

Merkin Circuit 
10 Merkins 
10 Plank Shoulder Taps 
5 Merkins 
5 Plank Ups
45 Sec Elbow Plank 

Mosey to blocks 
PAX line up at SE pole of track 

Sprint 75 yds
Bear crawl 25 yds
Jog 100 yds back to block 
20 BTOH (Block to Overhead)

Sprint 75 yds
Waking lunge 25 yds
Jog 100 yds back to block 
20 Block Thrusters 

20 Block Curls
Sprint 75 yds
Bear crawl 25 yds
Jog 100 yds back to block 
20 Block Swings 

20 Block Curls
Sprint 75 yds
Bear crawl 25 yds
Jog 100 yds back to block 
20 Man Makers 

Merkin Circuit 
10 Merkins 
10 Plank Shoulder Taps 
5 Merkins 
5 Plank Ups
45 Sec Elbow Plank

Sprint 75 yds
Waking lunge 25 yds
Jog 100 yds back to block 
20 Block Thrusters 

Return block
Mosey to flag 

Count o Rama
Name o Rama 
COT
Picture

“If there’s no Back Blast, it didn’t happen…”

Wilson was here. All three days, including the -5 degree one. Yeah, I’m late, but this way you get 3 Back Blasts for the price of 1!!

AO – Higgins
Date – 1/29, 1/31, 2/5
Time 0530
Temp – 25, -5, 45

Rain or dry, heat or cold. It did happen. The trail is accessible as of this week.

Which photo goes with which day?

The warm day was the one I didn’t have my face covered in the picture.

YHC,

Wilson