YHC welcomed everyone to F3 and fumbled through the formalities, 5 core principles, what F3 stands for so on so forth. This was my first time at the Octagon so getting a lay of the land was crucial. IceT assisted and calmed all fears.
Warm-O-Rama:
Mosey to back lot
15 SSH
15 Tappy Taps
10 Sun Gods ea direction
10 sec ea side deep lunge stretch with rotation
15 IC massive mountain climbers
10 mercans
Mosey back to front lot
The Thang: 3 stations Dispersed evenly around the track. PAX numbered off accordingly into 3 groups. Group 1 Started at the Burpees once complete they ran by way of track to push group 2 then they pushed group 3. This was repeated for 3 cycles until all groups worked exercises. Each revolution was a different movement starting with A -> B -> C only thing that stayed consistent was the burpees.
Station 1 Push station
10 Burpees
Station 2 Amrap until pushed
A Rev Lunge
B Monkey Humpers
C Air Squats
Station 3 amrap until pushed
A Mercans
B Carolina Dry Docs
C Diamond Mercans
At 5:55 First Omaha
Steinhl
10 mercans
10 sec plank hold
10 mercans
10 sec side plank hold
10 sec other side plank hold
10 amazing spider mans
10 other side amazing spider man
10 mercans
Marry
Heels to heaven
Box Cutters
Dying cockroaches
American hammers
Prayers and Announcements
4 year anniversary convergence at the canyon april 29
CoT: This is my least favorite part of the year, the transition between winter to spring. What does this transition really look like in the environment and how does it correlate to us as individuals and us as men trying to be HIM. It is a time for the weather/season to change and for us to rinse away the dirt, salt, grime built up over the winter. It is a time for us to evaluate what we have been holding onto that has been holding us back as men from the men we could be. What has been causing us drag and slowing us down, not allowing us to accelerate properly. It is necessary for us to acknowledge and shed the buildup and bad habits. However painful it may be in order to grow and be better tomorrow than we are today! Run toward the pain.
IYHC – LPC