Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 50’s and misty.
FNGs: None disclaimer given anyway
COP: It was 4:53 and YHC was still on Dorchester road and still needed to set some things up before beginning. By the time I got to the parking lot near the flag it was 4:58. As soon as I stepped out of the truck I hear “run lets go”. Wait, aren’t I the one in charge? Hustled to the flag and hear Muscadine say “look right on time”. I swear I will be late for my own funeral.
SSH IC X10
LBAC FORWARD AND REVERSE IC X 15
T-CLAPS IC X 15
The Thang:
Volun-told (like volunteered but didn’t give them an option) Rabbit Ears and Tinker they would be my helpers. Tinker had brought 2 sand bags. One 40lbs and one 60lbs. Rabbit Ears grabs one bag and Tinker the other and remaining PAX fall in behind them. Instructed that we would go at the mans pace carrying the bags. Lead man also controlled how far he went with bag. Mosey to top parking lot and back to middle parking lot to scoreboard and back to the bridge leading to wiffle ball field. When lead man hands sand bag off retreats to back of line and rinse and repeat until we get to bridge. Hold plank and wait on 6 to arrive. Handed bags off one final time for the push to the wiffle ball field.
Placed both sand bags at one base and circled up around pitchers mound. YHC had placed a bag with 11 tennis balls, a flashlight, and a blue tooth radio playing music on the pitchers mound. Each PAX came to center one at a time and grabbed a ball that had an exercise written on it. That exercise would be completed by remaining PAX while he grabbed a sand bag and ran around the bases. When he returned exercises ceased. Exercises were- SSH, Burpees, Merkins, Suicides (baseline to pitchers mound back and to other base line and back), Mosey (outside of baseline) Squats (not picked one time), flutter kicks, Lt. Dan, LBC, Pickle Pounders, Monkey Humpers,
Column back up and head back to flag this time the short cut by picnic tables. Stopped at the No Parking Sign before the flag. Ruckers cusacked back to flag while non ruckers jailbreak.
Mary: Squats 20 IC; Flutter kicks 10 IC; Pickle Pounders 10 IC; split back into 2 columns and did Indian Run around gravel parking lot.
Numberama:21
Namerama: Rabbit Ears, Wambach, Kenny G, Suds, Cookie Cutter, Cliffhanger (Respect), Muscadine, Waldo, Big Bird, Splinter, Chilly Willy, Tinman, High Stick, Penny, Defib, KY, Ma Bell, Chum, Magic Mike, Tinker, Sakrete
Pledge and COT
Announcements: Anniversary Convergence at Faultline 7a; After party at Dorchester Boat Camp at 4; $10/family bring side if you can; Charley 5k and 15k January 27th, Ma Bells needs help moving January 20th, Shelter work being completed January 20th
Devo: #DFQ. Everyone has heard my start with F3 story. I am not shy about telling it. I did this exact (or very similar) workout with Tinker as an FNG exactly 1 year and 1 week ago. Rabbit Ears picked me up for that workout. I already had it in my head that I was quitting F3 and never coming back. Felt I was holding people back. Couldn’t keep up. Couldn’t breathe. Rabbit Ears wouldn’t allow it and picked me up the next day. 1 year and a week later there is 35lbs less of me. One may say I went from an 80lb of “Sakrete” to a 40lb. Do Not Quit. Big shout out to all who have helped in my journey. You know who you are.
Moleskin: I am forever late. Side Straddle Hops with a ruck is a terrible idea. Today is Wambach’s birthday. Why does Chum like pickle pounders so much? Don’t quit. SYITG!