The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 45 degrees
Bear crawl off AO. Run to new section of neighborhood.
Low plank, then high plank
Run to the bags of rocks that cover sewers in new construction areas. Group curls with bags of rocks, 4 men per bag, 10 curls each arm
Run to Pain Train
Pain train is a progressive ladder series of exercises where you complete a set of the first exercise then run to a cone and do a second set of a different exercise, then go back and do the first exercise. Only catch is that you have to do the exercises every time you pass that cone (forward and back). All steps of the ladder up and all steps back advancing one rung each time. The exercises were as follows:
Cone 1: Burpees x5
Cone 2: Merkins x10
Cone 3: Squats x 15
Cone 4: LBCs x 20
Cone 5: Flutter kicks (2ct.) x25
Cone 6: Pickle Pounders x30
After pain train, suicide using all cones and then dips on the curb x 35 while Defib tries not to pass out
Then run to bags of rocks for two handed group curls x 10
Low plank/high plank
Run to just short of AO then Bear Crawl to flag
American Hammer (4ct.) x15
Flutter kicks (4 ct,) x15
WWI SUs x15
Pledge and COT
Announcements: Anniversary party and convergence
Devo: “Don’t say you can’t do it, say you can’t do it yet.” Annabelle Tripp (Stick’em’s 2.0) Words of wisdom from when Stick’em’s daughter was on my soccer team a few seasons ago. Definitely has been a guiding principle of mine over this past year and moving forward.
Moleskin: Thanks for all for coming out to my pre-birthday Q. Hell Greenbags got so excited about it he missed his own Q at Faultline. I cut the part of the COP where we stand around and do easy exercises to “warm up.” This may become a more regular occurrence for YHC. It feels sometimes like we are just delaying getting to work and is far from a Circle of Pain. In the future I will likely skip this or do more “painful” like burpees, merkins, mountain climbers, etc. Thanks to the PAX for coming out and grinding with me and,though as the AO Q with a responsibility of growing the AO,8 men is the sweet spot in my opinion!