The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool, dry and a crisp 55 degrees at Tectonic.
COP: You know the suck factor is great when the Pax request water breaks, several “10 counts” and Old Flame (Respect) questions why he ran prior to it.
The Thang: Pyramid Partner Workout. Start at top and work way back up. When it comes to partner exercises Q believes that both partners should be working and maximizing the 45 minutes of joy we have together! 🙂
Mary: Stay with your partner:
Namerama: Old Flame (Respect), Major Dad (Respect), Cold Cut, Cheech, Walk Off, Karolyi, AC/DC, Woody, Chowdah, Greenbags
Pledge & COT
Announcements: Christmas Party, Christmas Parade, 5K
Devo: You cannot out train a bad diet. Encouraged the Pax to review their eating habits. Shared that I gave up drinking soda’s over three years ago and have incorporated other positive eating habits, one thing at a time. You don’t have to attempt a complete overhaul that could end up overwhelming you. Set one goal and then attack it with all of your focus!
Major Dad shared a tip: Don’t underestimate the impact that drinking enough water can have. Fill up a gallon jug, with water to drink each day. An easy way to track and hold yourself accountable.
Mumble Chatter Shatterer Exercises from today:
-30 Yard Dummy Drag then execute 20 Air Squat Merkin PunchesMerkin
-Alternating Stand-Ups – Especially on the second go around!
-80 Yard Staying Alive
Moleskin: On paper, this looked like a simple workout but it didn’t take long for the Pax to realize this was going to be a tough pyramid to get through. Old Flame SCS 5+ miles (he verbally questioned the wisdom in doing this prior to the workout). Shout out to Karolyi who was an FNG on Monday and made this his 3rd straight workout this week!