5/13/2024: Coronado
PAX: Laser Jet (Respect), Baby Back, Golden Pike, Z-bo, Beaver, Sgt Pencil (Respect Respect), Wait Time (Respect), Cheap Seats, Hot Wheels, Killians, Pah, Walleye, Papa Smurp, Mulligan (Respect), Lemu (Respect), Pipes, Defresne.
QIC: Vandelay and Cheap Seats
A good sized group assembled for an enjoyable Smurph, despite the predicted weather. It actually was a nice morning with heavy humidity- you can feel that summer is almost here – good. After returning from the Smurph, Cheap Seats and I did some minor setup and then we were ready. The PAX were eagerly gathering with excitement – no doubt because of our preblast. We completed introductions of ourselves and then we ran through the required material, and yes, it is required. It is National Fruit Cocktail Day and we would have something for everyone.
We covered the standard Mission, Principles, and Disclaimers.
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
Cheap Seats was in charge of Warm up and the Pre Thang so we took off on the starting lap around the school.
Warm-A-Rama (and a little Pre- Thang)
SSH – 20 IC
Tappy Taps – 20 IC
Tater Taps – 20 IC
Crowd Pleasers to 6 and back down- Of course
We then ran to the front of the school where we did Burpee Broad jump to 5- Now this was a breach of Vandelay Q etiquette as I don’t usually have burpees at my Qs, but Cheap Seats is a friend so I let it slide.
The Thang
We ran back to the parking lot playground for the Thang. We ran 1.25 laps between these rounds of exercises.
Station 1: Chest- Arms
• Merkins 15
• Mountain Climbers 15 IC
• Werkins 15
• Peter Parkers 15 IC
• Plank Jacks 15 IC
Station 2: Foundation
• Lunges 12L/ 12 R
• Smurph Jacks 15 IC
• Jump Tucks 12
• Bobby Hurleys 15
•
Station 3: Arms
• Cherry pickers 15 IC
• Chinooks with Vert Pickle Pushers 15 IC
• Sun Gods 12F and 12 R IC
• Seal Claps 15
• OH Claps 15
Station 4: Core
• Freddie Mercuries 15 IC
• Big Boys 10
• Plank 30CT
• Low Dolly 15 IC
• Crab Humpers 15 IC
6 MOM
Box Cutters 20 IC
Gas Pumpers 20 IC
Circle of Hammer- Rancid Style
Circle of Trust
Count-A-Rama and Name-A-Rama ensued- see list above.
Prayers:
• Frosty’s M
• Splinter’s M
• Mulligan’s co-worker family
• Mulligan’s son – Xavier
• Sammy
Announcements:
• Third F opportunities on Slack for Tornado relief
• T-Claps to Papa Smurp for organizing with Abide
• Lemu new grandchild
• New Ruck site opening on Tuesdays
Message from the Q – Vandelay:
Mother’s Day was a special day to reflect on the importance of what our mothers mean to us and the impact they have made on our lives – many times without thanks. Many guys don’t have their mom around or soon won’t and it is important to take advantage of the chances that you have.
Mothers “sacrifice” more than we will ever know. Taking us to games, watching us constantly growing up. Being our foundation and rock during difficult times. We wouldn’t be here without strong mothers in our life.
“MOMS ARE LIKE 0-LINEMAN
Do all the dirty work, rarely get recognized for the great work they do, and we have zero chance of success without them”
Aye!
Vandelay and Cheap Seats