The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Perfect workout weather…upper 50s, clear
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC & backward x12 IC; lunge walk around the circle
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about a minute
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Step ups x10 each leg OYO; Squats x15 on Q; Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC
Mary: None…did enough LBCs during the workout that Mary wasn’t needed
Namerama: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger, Waldo
Pledge and COT
Announcements: Tectonic will host this week’s rotating Saturday workout. St. Paul food drive on Oct 10. Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned
Devo: Social media isn’t mandatory to participate in…I’m not saying to avoid it, it has its place…but there’s no requirement to participate at all, or to respond to every discussion. Pick and choose your battles wisely…understand the ramifications of participating (even if you what you say is true, it doesn’t mean it is necessary to say).
Moleskin: My shoulder has been giving me some problems, so I decided to do an ab/leg workout. I’m not sure if I invented the Tempo LBC, but I felt that slowing down the LBC makes it a bit more effective (and that may be just perception…I’m not a pro). And as all Qs know, timing out a new workout is always challenging…you never want to cut out any of a workout you plan, but you also don’t want to finish everything and still have 10 minutes left to fill. This was one of those glorious occasions where the timing worked out perfectly…the ladder-style workout finished right at 5:45…we finished it all, and there was no time left over.