05/20/2024, 5:30 AM | Coronado | Gorgeous weather, cool with no wind
23 PAX: 6-String, Bobsled, Canadian Bacon (Respect), Cake, Chalupa (FNG), Crash, Deep State, Doge Coin, Farva, Geppetto, Golden Pike, Janikowski, Jenny Bravo, Joba (Respect), Lemu (Respect), Macho Man, Muffs, Papa Murphy, QWERTY (FNG), Scandal, Schrute, Simmons, Animal House.
QIC: Animal House
YHC Smurphed and after shedding his vest and grabbing his gloves headed over to Coronado flags.
At 5:30 AM, AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership. AH then recited the 5 core principles of F3 after the PAX reminded him to do so. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and then recited the F3 Credo to leave no man behind but leave no man where you find him.
AH gave the standard disclaimer that he is not a professional and to modify as necessary as there is a chance of injury. Especially since this beatdown was going to be high in reps.
When YHC asked about FNG’s, wait what, we had three. Get ready boy’s that is a sign that is hard core FNG season. The were Chalupa (EH’s by Cake), Geppetto (EH’d by Crash) and QWERTY (EH’s by 6-String).
We then moseyed from the flags to the asphalt playground area and circled up.
Warm-a-rama
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Forward Sun Gods IC
- 10 Backwards Sun Gods IC
- 10 Big Ones IC
As we warmed up YHC grew concerned given what he had planned for the group. Strap it up boys because we are going to get some reps this morning.
Pre-thang:
- Mucho Chesto
- 5 Merkins
- 5 Wide Merkins
- 5 Diamond Merkins
- 5 Stagger Merkins – Left
- 5 Stagger Merkins – Right
- Repeat until all have led. 5 * 23 = 115 with limited to no rest, my arms were on fire.
- Motivators: 5 – YHC quickly discovered why he rarely does these because counting is hard. Thanks, Farva, for the assistance. You da man!
Squared 1:
- Run to the next corner, after each exercise.
- 10 burpees
- 10 LBCs
- 10 merkins
- 10 air squats
- 10 dry docks
- 10 overhead seal claps
- 10 monkey humpers
We then went to the center of the asphalt playground.
Aiken Legs 10
- 10 Jump Squats
- 10 Monkey Squats – Plank, jump feet to hands and then back to plank.
- 10 Alternating Lunges
- 10 Cheerleaders
Squared 2:
- Run to the next corner, after each exercise.
- 10 burpees
- 10 LBCs
- 10 merkins
- 10 air squats
- 10 dry docks
- 10 overhead seal claps
- 10 monkey humpers
That asphalt playground was bumpy and not kind to the hands or back, so we moseyed to the little soccer field.
Mary
Farva Beans (IC), with each counting once. Got started a little bumpy because I usually have everyone do 5 but that would end up being way too many so we adjusted on the fly.
Sarpy Slammers
At this point, OMAHA was called.
Name-a-rama was completed back in the asphalt playground area and we next named out FNG’s.
- Chalupa (EH’s by Cake)
- Geppetto (EH’d by Crash)
- QWERTY (EH’s by 6-String)
Prayers/Announcements:
- 100% sure I missed an announcement or prayer.
- Farva Murph, 5/23, Halleck Park
- Brickyard Flag Pass, 5/24, Bobsled to Julep.
- Donut Run,
- Halfway House, 5/25, Halleck Park
- Memorial Day Murphs
- For all the unsaid prayers.
COT:
YHC shared the following: “Nothing will slow down your progress like a negative mindset.” And then shared how in his interactions with his teenage boys he sometimes lets their negativity get the better of him.
Love you all brothers! Keep accelerating! AH