The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Conditions: 46F, 17 mph winds, sunny & clear (got warmer throughout the workout), sprinklers active
Disclaimer: Peer-led, I’m not a professional, you could hurt yourself, you know your body better than anyone else, so be careful and modify as needed.
- 8ct body builders x 10 IC
- Butt-kicks x 10 IC
- High knees x 10 IC
- Indian run 1 lap (quarter mile)
- SSH x 20 IC
- The Spartan (modified)
- PAX do 1 pull-up on goalpost, then line up and sprint 100 yds, do 10 merkins at the finish, 1 pull-up on other goalpost, then walk back to the start all together.
- Q starts each sprint race with a verbal call.
- Continue until you have done 15 rounds (but this number was not announced in advance)
- J-Los x 20 IC
- Get on hands and knees, back straight, head up looking forward.
- Kick one leg out straight back, parallel to spine (“one”)
- Swivel leg out to side as far as possible (“two”)
- Bring leg back in line with spine (“three”)
- Bring knee back to ground (“four”)
- Switch to other leg
- Good mornings x 20 IC
- Side plank dips x 15 IC each side
Countarama: 5 PAX
Namerama: Cisco, Padre, Houdini, Yo Adrian (respect), Luigi
- Mud run May 19
Prayer Requests (see below), Circle of Trust (prayer)
- Padre has two daughters both having babies – one came very early, the other due soon
- Luigi’s wife due any day now with their first baby
- “Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also… No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.” – this is Jesus speaking (Matthew 6:19-21,24)
- During the workout YHC did not announce in advance how many rounds of sprints we would do (despite multiple inquiries), so the PAX never knew which one was their last one until the very end. Likewise, we never know which day/week/hour will be our last one on earth. American culture tends to be materialistic, focusing on the here and now, what we can buy/do/experience, saving up for a comfortable retirement, etc. But ask yourself, what investments am I making that will outlast my time on earth – what does it look like to store up treasures in heaven? Try to live this week with a long-term view that is thinking about eternity, because eventually our time on earth will be up, and no one knows in advance when that will be.
- YHC was browsing the F3 exercise library and thought the Spartan sounded interesting, so decided to give it a go. Not knowing how long it would take, YHC planned lots of other exercises to do afterward, but ended up running out of time to finish even the complete Spartan as prescribed (it says to do 30 rounds!). We only had time to complete 15 rounds. YHC timed round five out of curiosity, and it took right at 3 minutes to do one complete round. Granted, YHC did modify the routine by adding a pull-up at each end (so two pull-ups per round). Walking back together gave everyone a chance to catch their breath and thus push harder during the sprints. The library entry claims that “the PAX will be nursing-home walking for days” – we will see. 🙂 **March 6 edit (3 days later)** – CONFIRMED! YHC’s hamstrings and adductors were wrecked for all of Sunday and Monday after this workout, and discussions with other Pax this morning confirmed they felt the same.
- During the course of the workout, the PAX covered a total distance of at least 2.3 miles (farther for those who ran out of their way to dodge the sprinklers), did 30 pull-ups, and 150 merkins. Great work, men!