Buffers and Lightsabres - F3 Summerville

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 50 degrees, started off foggy and cleared up

FNGs: None

COP:

MC’s 15x’s IC
TTT 10x’s IC
LBAC forward 30 seconds, down to air squat LBAC for another 30 seconds
DQ’s 10x’s IC
LBAC backwards, 30 seconds, down to air squat LBAC for another 30 seconds
Remain in air squat and go to overhead press 15x’s IC
TTT 10x’s
Up Downs 10x’s OQ

The Thang:

Each pax grabbed a 5 foot, 8lb staff out of YHC’s vehicle (Pax affectionately called them lightsabres… then they eventually started to call them “Q beating sticks” due to the BC’s level of suck!)

At Horse Shoe Pits:

25 Overhead Presses OQ
Front Lunge Cusaklightsabre/ 25 Overhead Presses OYO
Side Lunge Left hold lightsabre out in right hand /25 Overhead Presses OYO
Side Lunge Right hold lightsabre out in right hand /25 Overhead Presses OYO
Backward Lunge Cusak lightsabre/25 Overhead Presses OYO

Mosey to Pull Up Bar Buffet:

5 Underhand Grip Chin Ups OYO
5 Overhand Grip Pull Ups OYO
10 (5 on left and right side) Alternate Grip Pull Us OYO
Hang Crunch 10x’s OQ
Buffer: Curls for Girls with Lightsabre, Keeping Up With The Jones (KUWJ) to 20

Mosey To Armory Field for 3 sets of “Staying Alives” (Suicides) with Lightsabres:

Set 1 Regular Staying Alives
Set 2 Staying Alives with Cusak Squats 10x’s at sidewalk #1
Set 3 Staying Alives with Cusak Squats 10x’s at sidewalk #1 & #2
Buffer: Reverse Curls for Girls with Lightsabre (KUWJ) to 14

Mosey back to Pull Up Bar Buffet:

5 Underhand Grip Chin Ups OYO
5 Overhand Grip Pull Ups OYO
10 (5 on left and right side) Alternate Grip
Hang Crunch 10x’s OQ
Buffer: Tricep Extensions with Lightsabre KUWJ to 20

Mosey back to Armory Field:

1 set Staying Alives with Cusak Squats 10x’s at sidewalk #1 & #2

Mosey back to Horse Shoe Pits:

20 Overhead Presses OYO
Front Lunge Cusak lightsabre
Backward Lunge Cusak lightsabre
20 Overhead Presses OYO

Mary:

WWI Sit Ups (staff in hand)- 20x’s OQ
LBC’s (staff behind head) 15x’s OQ
Football Mirror Drill for last 2 minutes of BC (Pax mirror Q with feet chopping, moving left to right and doing up downs.)

Numberama: 10

Namerama: Quaker, Old Flame, Adjustment, Wolverine, Cheetah, Colonel, Hot Wire, Hollywood, High Stick

Pledge and COT – Done

Announcements: Done

Devo:

Building adequate buffers in your life.

YHC shared that his 2.0 is learning how to drive and like most new drivers she drives dangerously close to the car in front of her. She does this not realizing that if the car in front taps their brakes she will not have enough time to react and could cause a fatal accident.

That space between her car and the car in front is what we call a buffer zone.

“A ‘buffer’ can be defined literally as something that prevents two things from coming into contact and harming each other.”

Most of us experience anxiety in our lives because we do not build in enough “BUFFER” between us and the things that life throws our way.

Think about it, how much of a buffer do you have between:

Your Income ——(BUFFER)———> Your Expenses

The time you start a project ——–(BUFFER)————-> The time it’s due

The time you leave ——–(BUFFER)———–> The time you have to be there

Your car ———-(BUFFER)———> The car in front of you

Buffers give you the room you need to act appropriately to the crazy things that life throws your way. YHC even built in some “buffer exercises” into the BC for the pax! 🙂

Find ways to proactively build up the buffers in your life so you can give yourself more peace of mind and protect yourself from the unexpected.

Moleskin:

The pax enjoyed today’s BC and seemed to appreciate that I brought them the gift of an 8-pound lightsabre. Welcome back to Hotwire from his adventures in Antarctica. And shout out to Hollywood for joining us in the middle of his 16-mile run!