It was a cold and breezy morning ITG (in the gloom) and the PAX got together for a late week beat down. The word of the day was hard work.
“There is no substitute for hard work. Gimmicks and the easy way never get results.” – Coach Konnie (Hasselhoff’s high school wrestling coach)
AO – Hospital Hill
24 degrees | 71% humidity | no precipitation
[0530 – Core Principles recited. Disclaimer given to 6 PAX] – Forrest, Roid Rage, Dungeon Master, Bald Eagle, Mad Cow, Kraut, Hasselhoff (QIC)
Warm-O-Rama
15 SSH (IC)
10 Finkel Swings (IC), flap jack
Hasselhoff lead the PAX on a mini-modified Spartan bricker entitled ‘Hard Work’ #f3gr #rapidsrising #f3counts @tjseifphd @paulknust @EngelbartsII pic.twitter.com/ClY1VnbE82
— F3 Grand Rapids (@F3GrandRapids) January 10, 2019
The Thang:
We gathered at the GRCC track for a good old fashioned short Spartan with a few little twists. The running amount was the same, however instead of merkins the PAX did a variety of coupons exercises.
Exercises included:
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Merkins on coupon
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Goblet squats
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Curls
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Upright rows
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Overhead tri-cep extensions
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Calf raises with coupon
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BBS with coupon
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American Hammer with coupon
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Blockees
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Derkin with feet on coupon
Count-O-Rama | Name-O-Rama
Announcements:
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Bullwinkle has the Q on Saturday
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Kraut is the Q for purchasing F3 attire
Keep it real,
Hasselhoff