A Lesson in FFIO

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

Intro:

YHC decided to keep this Q simple and to the point and hand out a lesson in FFIO while continuing to work on YHC’s exercise call out (which flopped, see moleskin about that). The workout was a Deck of Cards style workout and I challenged the PAX to make it all the way through it.  We got close, executing 75% of the reps in 37 minutes.  Took a couple cards for the FFIO lesson to sink in with the PAX, but they got it figured out pretty quickly and were executing flawlessly by the end.

Want to know what FFIO means?  Either Google it or show up at Magnitude.  No easy day here.

Conditions: Freakin fabulous 61F Clear

FNGs: None, but Disclaimer Given

COP:

• Don Quotie – 10X
• Through the Tunnel – 10X
• Imperial Walkers – 10X

The Thang:

Instructions were simple.  Deck of Cards style workout where Hearts were squats, Clubs were chest presses, Spades were WWI sit-ups with a log sans ruck, and Diamonds were up & overs.  The number on the card was the rep count.  Aces were a simple lap around the gravel parking lot with the coupon.

PAX was instructed to go pick out their favorite log and when they returned, they were instructed that the log was not allowed to touch the ground until BOM.  Exercise transitions would have to be handled FFIO style.

PAX completed 45 cards with the rep count being:

• 66 Squats
• 49 Chess Press
• 59 WWI Log Sit-ups
• 49 Up & Overs
• 3 Laps with coupon

Mary: None

Numberama: PAX of 4

Namerama: Tinker, Cheetah, Gruber, KY

Pledge and COT

Announcements: Mud Run May 19, get signed up.  Check out the live feed of Joe Warner Bragg Heavy this weekend

Prayer Requests: Speedy recovery for Gruber’s wife, Tinker, Picasso, and all the other Brothers on the IR list.  Continued strength for Grits

Devo: The Longest Way is a Short Cut

Moleskin:  As mentioned above, an ulterior motive of this Q was to get YHC’s exercise call out (“Next Exercise is”, “Starting Position, Move”, “In Cadence”/”On Q”, “Exercise”) some good practice.  Normally YHC writes IC or OQ on the winkie to make it painfully simple, but YHC was running behind/over confident/insert any other excuse here and didn’t note it this time and messed up the cadence call and called On Q rather than In Cadence not once, but twice.  Luckily the PAX didn’t hold back and let YHC have some good ribbing for the oversight.

Lesson learned and dovetailed beautifully with the Devo.  Next slide.