Round Robin

Round Robin: 9 PAX took turns calling cadence for different exercises. Exercise reps increased the final count by 2 every time we made it around the circle.REPS: 2-4-6-8-10-12-15/16 (57/58) reps for everythingMerkins – @Shugah
Squats – @Cadet
Triceps/dips – @Churchill
Lunges – @Modell
Bent Rows – @Slow Pitch
Coupon Swings – @Radio
OP – @Dash
Curls for the Girls – @Bunny Hill
Bavarian Pretzel Squats – @Focker (Q)Each time we finished a round, PAX had choice of x50 mtn climbers, x50 freddie mercs, or run
to the 50 and back.*@Slow Pitch only needed to be yelled at once during this beetdown so things are improving.

3min of McGill big 3 exercises – neutral spine crunch, side planks, bird-dog

Unity – took some time to discuss the benefits of calling cadence and the point of the exercise today was to keep everyone together as a unit, promote increased quality reps, and make us a team – Not to mention, it helps introduce VQs and those who have only had few Qs to calling cadence.
Cadence calling not only solidifies the Q as the leader who has control over the events of the beetdown, it also encourages PAX to stay together and focus on each individual rep for high quality ups and downs. It builds a centric goal to reach the number of reps alongside your brothers, and often everyone benefits from increased reps and gains because of this.
F3 is a lot like a team. I know ever since graduating college, and no longer having brothers who relied on me for cross country and track teams, it’s been tough to stay motivated. F3 has filled that void in my life and helped me to meet new brothers/friends who help me to be a better version of myself. Thanks guys for pushing me to be better!