Buddy Up

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

Conditions: Mosquitos

FNGs: None

• YHC informed the PAX that if we hear a train horn at any time during the workout, everyone will drop and immediately do 10 burpees OYO, then resume what we were doing. (This ended up happening twice.)
• SSH x 20 IC
• Black Snake x 1 lap (Indian run where last PAX weaves between the other PAX as he makes his way to front of line)
• Grab two blocks per person and line up near goal post
• Partner up with someone about the same body weight as you (ended up being Bedpan & Houdini and Cisco & Luigi)
• Review technique for fireman’s carry. Each person practice a 5 yd carry with partner. Can modify to piggyback if needed. If not comfortable carrying partner, can carry two cinderblocks instead. (No one did this.)
  • If odd number of PAX, oddball would carry two cinderblocks with a heavy tire around his neck. (Thankfully this wasn’t necessary since we had an even number of PAX.)

• 11s with pull-ups and knees-to-elbows on opposite goalposts.
  • Fireman-carry your partner between goalposts, switch roles on the way back. (EDIT: after two rounds, we were smoked and Houdini suggested a wise modification: carry partner from goalpost to the 50 yard line, then drop partner and let each person run the remainder of the distance on their own)
  • Complete the prescribed number of movements between the two partners (e.g., one person can do 6 pull-ups and the other do 4 pull-ups to get to 10), each pair can split up the number as they see fit.
  • **This exercise took a full 45 minutes, much longer than YHC anticipated, so we had to cut out some other planned exercises from later in the workout.**
• Abbreviated Spartan
  • PAX line up and sprint 100 yds (Q starts race with a verbal call), then walk back to the start all together. Only had time for one sprint.

• The Beast x 15 IC
  • Get on hands & knees, then raise knees one inch off ground by putting weight on toes. From this starting position, execute a 4-count movement:
  • 1 – kick left leg out to the right (under your body) while lifting right arm off ground
  • 2 – return to starting position
  • 3 – kick right leg to left, lift left arm
  • 4 – return to starting position
• Good mornings x 16 IC
• Out of time – recover, recover

Numberama: 4

Namerama: Cisco, Bedpan, Houdini, Luigi

Pledge and COT

Announcements:

• June 10,000 challenge started yesterday, can still join if interested. Contact Peaches as he is coordinating with F3 Swamp Rabbit (in Greenville) – he needs your name and email address if you HC.
• Bedpan and family moving houses – prayers for a smooth transition

Devo:

• Ecclesiastes 4:9-12 “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”
• Who are your close male friends who you can depend on? Make a point to get in touch with them this week. If you don’t have any, seek them out. Male friendships are important, and often overlooked and undervalued in our culture.

Moleskin:   Good work from everyone today. It was hot. And a fireman carry across the entire football field was more grueling than YHC anticipated. This is definitely a learned skill and Cisco was much better at it than YHC, but doing it ten times helped. Cisco said his expertise came from lots of wrestling with his boys at home. Soon YHC will have similar opportunities for practice. 🙂