The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Conditions: 66F with 10 mph winds, clear, but lots of no-see-ums
Disclaimer: I’m not a professional, you could hurt yourself, and you know your body better than anyone else, so modify everything as needed.
- SSH x 20 IC
- 8ct BB x 10 IC
- Imperial Walkers x 20 IC
- Hillbillies x 20 IC
- Grab a block and return to goalpost
- Morning call
- One PAX does 5 pull-ups while others do hand-release “pillar” merkins (Blackout coined this term and YHC likes it). Basically everyone lines up with their feet on the shoulders of the guy behind them and the PAX at front of line calls the “up” and “down” – everyone goes up and down as a unit. Rotate order so that no one is at the back of pillar more than once.
- One PAX does 10 knees-to-elbows while others do good mornings.
- KB swing x 40 on Q
- OH press x 20 on Q
- Lawn mowers x 20 each side on Q
- Partner up
- Partner squat/merkin x 20 OYO. Then fireman carry across field (100 yds). Switch places and repeat.
- Iron cross x 20 OYO. Then wheelbarrow across field (100 yds). Switch places and repeat.
- Lunge walk x 0.25 mile
- Guantanamo x 2 rounds
- American Hammers x 20 IC
- Side dip x 10 IC each side
- Scuba divers x 20 IC
Numberama – 5
Namerama – Blackout, Bedpan, Lottalove, Houdini, Luigi
- Minivan’s dad liver cancer, 6 months to live
- Houdini’s Honduras trip this week, to help accredit a school
- Luigi’s newborn baby and mama, learning to sleep better and more consistently
- April 14 (NEXT SATURDAY) – Q School at Faultline, led by Stalker. Q School is only offered once a quarter and is required to solo Q, so we strongly recommend everyone attend if at all possible.
- April 21 – The Oak. Fundraiser rucking event in Summerville for local charities, led by Cannoli. YHC did it last year and recommends it.
- May 19 – USMC Mud Run near Columbia. Sign up! Can join a team later. Biggest F3 event of the year.
YHC heard a neat story yesterday (link to article) and thought it was worth sharing. A large church in Carrollton, Texas, decided to do something different for Easter this year and paid off over $10 million in medical debts for veterans and families living near their church. 4,229 people will soon get a letter in the mail saying their debt has been completely paid off. The pastor incorporated this into his Easter sermon, saying that when Jesus died on the cross on Good Friday and said, “It is finished,” that was our “letter in the mail.” As sinful people, we have violated God’s laws and failed to live up to his standards (sins of omission and sins of comission), and thus owe him a monumental debt that we could never repay. But Jesus took our place and paid it off for us. He even credited us with all of his riches/righteousness! Pretty cool stuff. This is what the gospel looks like in real life.
Good work by everyone today. This was Blackout’s first post at The Jones and we enjoyed having him. He told us that this past week his older brother (Cheetah) had Qed five times, so Blackout committed to attend every workout that Cheetah Qed. Thus, Blackout was sore this morning. But he still gave a great effort and pushed all the way through.
YHC learned that some of the exercises called were more difficult than he realized. The 100-yard wheelbarrow walk was especially brutal – lots of chest, shoulder, and core. (How did YHC remember this being so easy during field day in elementary school??) And of course, the quarter mile lunge walk is always difficult. It took us about 13 minutes to complete.
Quote of the day:
- Blackout: (Halfway through the lunge walk) “This is a great workout – it’s targeting all of the body parts that Cheetah destroyed earlier this week.”
- YHC’s response: “Good, that’s the goal: well-rounded misery.” 🙂