Flaming Lips Edition

Site Q Fin put out looking for Q’s for January and February and today was the day. Somehow the workout got described as “Flaming Lips” edition. Bono, Grout and YHC are doing a 100 burpee a day challenge for the month of January, so of course needed to incorporate a few in the workout. It went down like this:

SSH-5

Burpee

SSH-6

2 Burpees

SSH-7

3 Burpees

SSH-8

4 Burpees

10 Prison Cell Merkin Burpee

Partner up with similar KB weight. Suitcase carry down and back while your partner does 4 “REAL” Jump Squats, the comes to get you, alternating around the loop. Rinse and Repeat with KB overhead.

Donkey Kong WOD:

21-15-9 with 6 lunges after each set

Burpees

Russian Swings

Goblet Squats

11 Rows R then L

11 Merkins

11 Skull Crushers

11 Bus Drivers

11 Diamond Merkins

11 Thrusters

1 lap of KB carry down and back

Finish with 1 minute plank and ask a few PAX the coolest thing about themselves!

COT

Great turnout for what was supposed to be terrible weather! At the end we finished with the “6 challenge” where the 6th person in the circle comes to the middle and shares what F3 means to them. Today it was Wimpie, and man this can be a powerful thing that needs to happen at all workouts. It was great hearing this from Wimpie and opening up for a few minutes and talking about the positive impact F3 has had on his life. This is the important piece to F3 and what FNG’s need to hear, it is not just working out in the rain or shine; there is a deeper impact here that all men need to see. You never know who is hurting, so it is important to listen and connect with different men and be a light to them. Wimpie, it is such an honor just knowing you and working out with you, as it is all of you. We are better together, and we need to remember this. All Site Q’s need to reach out to Fin and start incorporating this, takes 3 minutes, but you never know how this will impact someone else’s life.