The BackBlast:

Conditions:

Amazing morning for Practice!  Cool 33°- long sleeve type of morning for the PAX.

Warmup:

Folgers gave the disclaimer and led the PAX in some warmup type stuff

The Thang:

Earlier in the week, Drone Q’d the Inaugural BFD (Baseline Fitness Drill) at the Hill.  See 11/17/2020 BB for more of that.  The PAX set their baseline fitness scores, but with a baseline, we can only get better from there.  How do we get better, we get better by having purpose, direction and goals?  We know our baseline, we have our goal, now the only thing left to do is PRACTICE.  And Practice we did.

PRACTICE:

TABATA 20 seconds of work, 10 seconds of rest, 20 seconds of work, 10 seconds of rest….you get the idea.  8 sets per exercise, followed by 1 minute of recovery b/w cycles, and there were 4 cycles.  Cycles consisted of

1. Merkins
2. Big Boy’s
3. Thrusters w/ Cindy
4. Burpees

Cycle 1

Merkins -8 TABATA sets

1-minute recovery

Cycle 2

Big Boys-8 TABATA sets

1-minute recovery

Cycle 3

Thrusters w/ Cindy-8 TABATA sets

1-minute recovery

Cycle 4

Burpees-8 TABATA sets

1-minute recovery

Next evolution of practice was the 1-mile fun run.  We ran 4 laps around the upper parking lot at PCH, which equals 1 mile.  The PAX was able to get their baseline time for BFD.

COT

Welcome Wonka – Wonka is not new to F3, but new to the F3 Classic City PAX.  Very proud to have him in the gloom, and already see he’s a stud that will push the PAX to be better.

Folgers updated on the F3 opportunity

Drone encouraged the PAX to remember the PAX duties and obligations for family and work life balance

Holiday season – reach out to family and friends that may be in need.

Drone led the PAX in closure.

Q source 11/20 7am Jit Joe’s in 5 points – King Q1.2

Naked Moleskin:

Today was Practice, but it embodied more.  As a PAX, the task of going through the motions and moving on to the next task, or movements is what we do.  However, if we don’t have purpose, intention, drive and a goal, we often move on to the next task sans thought (not sure YHC used it in proper context, but absolutely sure YHC’s using it.  TY Drone).  If we want to be better, we have to hold ourselves and PAX accountable.  Today was another opportunity to get better as HIM’s.  We all have choices; we choose the Red Pill or the Blue.  It’s your choice, but if you choose the Red Pill, do so with direction, commitment and purpose.  Continue to PRACTICE.

Flo-