January 25, 2021 | AO: The Octagon | Temp 26 Degrees, light snow falling
24 PAX: Dr Thunder, Wentworth, Sticky Bandit, E-85, Hogg (Respect), Othello, Lucky Charms, Space Bar, Hoosegow, Rollbar, Wario, Toadstool, Z-Bo, Retweet, Honey Stinger, Tin Cup, Black Flag, Folsom, Icy Hot, Slow Pitch, Patton (Respect), Beta Max, Bloodshot. VQ: Ice T
At 5:30 Ice T welcomed the PAX to F3, gave the F3 mission statement, explained the five core principles, and then moseyed to the back parking lot.
-SSH 15 IC
-Windmills 15 IC
-Imperial Walkers 15 IC
-Tempo Merkins 15 IC
Played “Born in the USA” by Bruce Springsteen; did speed squats during verses and burpees during the chorus.
This was a Double Pearl workout, with four stations. The PAX would do two workouts at each station, and then head to the next station. Face east while moving – either side shuffle, or run forwards or backwards – to the next station.
Station 1: 25 Merkins, 25 Alternating Shoulder Taps IC, 25 Cherry Pickers IC, 25 Dry Docks, 25 Diamond Merkins (Rinse and Repeat)
Station 2: 20 Bobby Hurleys, 20 Lunges IC, 20 Apollo Ohnos, 20 Single Leg Squats, 20 Jump Squats (Rinse and Repeat)
Station 3: 25 Freddy Mercurys IC, 25 Box Cutters IC, 25 Low Dollys, 25 Plank Jacks, 25 Instagram Models IC (Rinse and Repeat)
Station 4 (bottom of hill): Bear Crawl / Crawl Bear, 20 One-led Box Jumps, Bernie Sanders uphill, 20 Burpees, 30 Peter Parkers IC (Rinse and Repeat)
Heels to Heaven – 20 IC
Left/Right Side Crunch – 20 each
American Hammers – one/PAX IC
Circle of Trust
Focus of the COT was accepting contradictions. The Pre-Thang song, Born in the USA, drips with pride and love during the chorus, and yet the verses are protest and shame. How can one be both proud and ashamed of their nation? Similarly, at F3 we are “Freed to Lead” but regularly have a role that requires us to follow. And as men in general, we continue to be expected to be strong and without weakness, yet are also expected to be vulnerable and express emotion. Rather than deciding either/or, I challenged the PAX to embrace both/and – it’s okay to be both proud and ashamed, to be both a leader and a follower, and both strong and vulnerable. Make today a good one with both/and.