AO – Storm Breaker
Q – Ketchup
PAX – Duracell, Bouche, Amedeus, Scoop Dog, G String, Harding
FNG – Off-Key, Trap Set, Lot Lizard
5:30 – The Q promptly called a start to the morning at 5:30 AM, introduced himself explained the following: F3 stands for Fitness, Fellowship and Faith. F3 exists to plant serve and grow small work out groups for the invigoration of male community leadership. F3 has five core principles – we are open to all men, we are free of charge, we always meet outside, we are led in a rotating fashion and we always end in a circle of trust. It was also at this point the Q mentioned that here at F3 we never leave a man behind but we will never leave a man where we found him. Q asked if there were any FNG’s…of which there were three.
It was at this time that the Q explained that today each PAX was going to be able to choose what path they take through the work out. There will be a bruiser friendly version and a little more of a running version. You choose which path you take just know that the choice you make means the other path is closed to you. No wrong choice…just different.
From the flags we moseyed to the parking lot for Warm-a-rama
Warm – A – Rama – Parking Lot East of the School.
- Side Straddle Hops – 10 IC
- Cherry Pickers – 10 IC
- Tappy Taps – 10 IC
- Yodel Thrusts with Eye Contact – 15
- Michael Phelps – 10 IC
Pre-Thang – Same Place – In circle – Slow cadence
- 8 count Merkins – 10
- 6 count Burpees – 10
- 4 count box cutters – 10
- Take a lap or lunge walk 25 yards – 5 burpees – reverse lunge walk back
- 8 count Merkins – 10
- 8 count squats – 10
- 8 count leg raises – 10
- Take a lap or lunge walk 25 yards – 5 burpees – reverse lunge walk back
- 8 count Merkins – 10
- 3 count Hold Johnny Dramas – 10
- 8 count windshield wipers – 10
- Take a lap or lunge walk 25 yards – 5 burpees – reverse lunge walk back
Thang – 4 Man Grinder
Bruiser Option – One Pax grabs a coupon and rifle carries 25 yards – does 10 Thrusters – Rifle Carries back
Non-bruiser option – run 100 yards – 5 burpees – run 100 yards back
Remaining Partners do exercises while waiting and switch off when the partner gets back. Once everyone has coupon carried…then move to the next exercise on the list. Go SLOW…FULL RANGE of MOVEMENT…GOOD FORM!!!
Exercises:
- Bonnie Blairs – Slow and Knee to Ground
- Flutter Kicks
- Merkins
- Lunges – knee to ground
- LBC’s
- Bobby Hurleys
- Heel Touches
- Diamond Merkins
Ketchup called Omaha at 6:07 and we circled up for Mary:
6 inches followed by Sarpy Slammers
NOR
COT
Todays beatdown was about options. In in given day we make an unknown amount of choices. And while some of those decision may appear to be inconsequential to the bigger picture in life, every choice made means one path is taken and another is not. You will experience something along path A but will miss the experiences of Path B. Now…like what is happening right now, sometimes two choices have the same destination/result in the long term… you still traveled a different path and you had a different workout experience this morning.
With all of the uncertainty and all of the unknowns in your life how do you make your decisions and my answer to that is making sure you understand your “Why”. With your family, your relationship with your M, your career, faith, health…what is your why. It is an easy question with a significantly complex answer. Compounding that complexity is the fact is that as you make choices, and you take different paths your why changes. Like mission vision and values for a company…having the guidepost of a why keeps you centered and focused on the end goal so you can make sure that the decisions you make get you to your why. If you haven’t spent time recently thinking about your why…spend some time with that and use that to help you with your choices.
Ketchup then led us in a prayer and we departed the gloom.