Pre-Blast Via Slack (10/4/19):
(H)igh (I)mpact (M)en - HIMs of @F3 Grand Rapids assemble! I am putting out the call for (H)ard (C)ommits - HC's. Not sure what exactly the routine will be, but I can promise you that it will be hard. So, you probably shouldn't show up and just sleep in. HC or not below.
AO - The Zoo | 43 degrees | 89% humidity
[0600 | 3-mile Pre-Ruck | 3 Pax] - Snoop, Soft Spot, MAD COW (QIC).
[0700 - Core Principles recited to 15 Pax] - Forrest, Snoop, Radio, Bald Eagle, Hasselhoff, Gravy, Ferrigno, Steamroller, Hank The Tank, Less, Stalin, Cortex, Creatine, Pitt Boss, MAD COW (QIC).
10 SSH (IC)
10 Squats (IC)
10 Mountain Climbers (IC)
10 Alternating Shoulder Taps (IC)
10 Merkins (IC)
Billy Madison - Run a lap around the parking lot ~.20 miles (maybe more) and then complete a grade (12 reps - IC). Each grade must be repeated when ‘studying’ to pass the next grade.
Example: Run a lap around the parking lot, then complete 1st grade (12 reps - IC). Next, run a lap around the parking lot, then complete 1st grade (12 reps - IC) and 2nd grade (12 reps - IC). Continuing, run a lap around the parking lot, then complete 1st grade (12 reps - IC), 2nd grade (12 reps - IC) and 3rd grade (12 reps - IC).
Continue the routine until Billy Madison graduates from High School.
1st Grade – Air Drama (Squat w/Calf Raise)
2nd Grade – Overhead Claps
3rd Grade – BBS
4th Grade – Merkins
5th Grade – Ballerina Toe Squats (raise heels, then squat)
6th Grade – Seal Claps
7th Grade – LBC’s
8th – Suzanne Somers (squat w/toes pointing outward)
9th – Werkins
10th – American Hammers
11th – Carolina Dry Dock
12th – Burpees
Overall, the PAX ran about 2.5-3.0 miles and completed all exercises. A modification was necessary to ensure Billy graduated from High School in the time allotted.
Leaders Message – Q Source Oct. 4th
The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves.
We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.
When you talk, you only repeat what you already know. If you listen, you may learn something. Everything has beauty, but not everyone sees it. Never let your failures get to your heart and never let your success get to your head
Accept your past without regrets. Handle your present with confidence. Face your future without fear. It is better to look ahead and prepare than to look back and regret. And most importantly:
Just because you can’t see the air doesn’t mean you stop breathing. And just because you can’t see your God doesn’t mean you stop believing.
Count-O-Rama / Name-O-Rama
October 12 is the race with Kalamazoo
Ferrigno is looking for a contact to secure a fire truck
As always, its a pleasure,