The Painful Push and Other Great Tales

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

Conditions: good enough to work out in

FNGs: None

COP:

Burpees x10 IC

Freddie Mercury x15 IC

Sumo Squat and hold x 3

LBAC forward and back x10

Jump squats x10

The Thang:

 

Mosey to triangle.   Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side.  Mosey to grass.

11s proper shoulder width merkins with chest hitting ground and big boy sit ups, alternating bear crawl and crab walks in between

Mosey to triangle.   Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side.  Mosey to pavilion.

Dips to failure, Pull ups to failure, proper merkins to failure

Mosey to triangle.   Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side.  Mosey to flag.

Mary:

Mountain Climbers x 15 IC

Freddie Mercury x15 IC

WWI SU x15 on Q

Flutter kicks (4 ct,) IC x 25

 

Numberama: 5

Name-arama

Pledge and COT

Announcements: Stay tuned for Mud Run info

Devo: YHC told the story of the worst day of his life.  Away at college, age 19, and my girlfriend (now wife), brother, aunt and uncle drove up to Athens, OH to tell me that my dad had died suddenly from a heart attack at age 47.  Cardiomyopathy was his primary diagnosis.  YHC’s family history is riddled with heart issues, and unfortunately, YHC has had a countdown clock ticking in his head to age 47.  Of course I do not want to die at 47, but what that does help me to do is practice gratitude. Men be grateful for the time you have and the good things in your life.

Moleskin: The perfectly hard push up, it turns out, is just a good solid form, hands at shoulder width Merkin.  Do it right and it is hard, very hard.  Those guys at Tectonic do it the right way and do not shortcut a workout.  Strong work.