Conditions: 40 and Clear
When YHC first heard of a new Whiteville AO I did not hesitate to HC to Q when available. I agreed to week 5 (Dec 10th) and began to plan. On week 2 I was approached by Pedro to swap weeks. He had an M/Future 2.0 commitment and needed to change dates. I didn’t forsee a problem but I new it would be fun just coming off a week of DR hanging out with some other F3 Pax, our families, and everyones favorite mouse in the middle of the ocean. (Remember that F3 is more than a workout group; we can workout, vacation, and more together. These are your brothers). After a long ride home with a sick M and a sick 2.0. I finally made it back to the beach and was ready to relax before delivering what I hoped would be an appreciated beat down.
Disclaimer: Welcome everyone to Week 4 of the Whiteville AO (Area of Operation). My name is Studebaker and I am not a professional. You are here of your own free will. I am not being paid to be here and you are not paying to be here. I am going to lead you to the best of my ability but I do not know your background or your injuries. Modify as needed and push yourself as far as you feel comfortable. Today my goal is to deliver a workout and provide some insight into how and why we lead the way we do since this AO will soon be turned back over to the local Pax.
We are all here to get in better shape, be better fathers, husbands, and leaders in community. F3 exist to plant, grow, and serve. The way it works is that I will call an exercise, if anyone needs a demo then yell demo, then I will state in cadence, on your own, or amrap. You will repeat and then hear starting position, move. I will get louder on final set.
Today is you vs you but we never leave a man behind i.e. The Six
COP:
Quick lap to start
Side Straddle Hop x 16 IC
Imperial Walker x 16 IC
Mountain Climbers x 16 IC
Air Squared (air chair with claps) x 16 IC
The Thang:
4 Corners – (One exercise at each corner at the assigned corner)
Bear Crawl across end zone 1, Sprint to end zone 2, Lunge across endzon 2, Sprint to start
Round 1 time 10’s (Marine Merkin, Bobby Hurley, Big Boy Sit-up, Overhead Press)
Round 2 time 20’s (Staggered Merkin, Prisoner Squat, Bicycle Crunch, Carolina Dry Dock)
Round 3 time 30’s (Standard Merkin, Regular Squat, Heal Touches rt side count, Plank jacks)
Round 4 time 40’s (Pax Choice from previous 3 rounds at each corner)
Finishers go back and pick up the 6
Mosey to curb for a quick round of Clock of Merkins
Mosey to concrete area for some Guantanamo Abs
Mary:
Plank of Fire (3 min continuous plank where Pax get to learn more about their brothers. This is a time to go past your limits by focusing on others.)
3 rounds of Pax lead Mary to wrap it up.
BOM:
If you notice we focused our warmup on the number 16 today. That was so you could hopefully remember this through the week
Philippians 1:6 – Being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.
I’m not sure where you’re religious beliefs lie but according to the Bible we are all designed with good work in us. This doesn’t mean that we are suppose to sit around and wait for something to happen. We each have a role in getting up everyday and doing our part. To me this ties into F3 where we get together throughout the week to get our bodies and minds right before many men even get out of bed. This is so we are prepared to do the good work that God has placed in us.
Moleskin:
I am honored to have had the opportunity to lead this very eager new group of the F3 community. This group worked very hard while making sure that no one was left behind. This is a cornerstone of F3 and it was great to experience this new group embracing that. I expect to see big things from this group in the very near future.
Aye
-Studebaker
