It’s always an honor to lead the men of F3! 8 PAX, including 2 FNG’s braved the cold front coming in. Don’t worry; they wouldn’t be cold for long. During today’s workout we would all become MEN (you’ll get this later).
WARM UP
Quick lap around the baseball field track
SSH x20
Merkins x10
Imperial Walkers x 20
THE THANG
‘The Evolution of Man’
This is OYO. Cones are placed about 10 yards apart…
Dragon Crawl to first cone and back
Chill-Cut Plank x10
Crab Walk to second cone and back
Chill-Cut Plank x10
Bear Crawl to third cone and back
Chill-Cut Plank x10
Sprint to fourth cone and back
Chill-Cut Plank x10
Plank exercises until all PAX finish
At this point FNG Turnpike mosey’s up to the group of PAX…Do it all again!
‘Wheelbarrow Buster’
Grab a partner. Cones are about 5 yards apart…
Wheelbarrow to first cone
Merkin x1
Wheelbarrow to second cone
Merkin x2
Wheelbarrow to third cone
Merkin x3
Wheelbarrow to fourth cone
Merkin x4
Wheelbarrow to fifth cone
Merkin x5
Switch partners and go back the other way.
Do it again, but with bullfrogs (this was not a good idea at this point). Q audible…back to completion with wheelbarrow instead of bullfrogs.
MARY
To the dugouts!
2 PAX run the loop while the rest do…
Balls to the Wall
2 more PAX run the loop while the rest do…
Freddy Mercury’s
2 more PAX run the loop while the rest do…
Balls to the Wall
2 more PAX run the loop while the rest do…
WWII’s
All PAX
LBC x20
Russian Hammer x10
X-Plank x20
COT
No announcements (just a lot of sighs that we were done). We welcomed our 2 FNG’s and bestowed them with their new F3 identities. We appreciate them coming out in the cold and joining us in our journey to be better men!
NAKED MOLESKIN
YHC was proud to see all of the teamwork and encouragement going on out there in the gloom this morning. I feel so much better after just 5 short months of joining F3! I am sure many of my other brothers feel the same and they have made much improvement as well. F3 uses the term ‘Iron Sharpens Iron’ a lot. I think this is one of the best ways to describe F3 and what it stands for. I know that I would have never stuck with this if it wasn’t for the encouragement and support from all the PAX! Thank you and keep it up!
