9/20/2024 – Woodshed
Location: Elmwood Park
PAX: Hemi, Blue Bunny, Misty, Q Tip, Ice T, E85, Safe Ride, Stella, Buns of Steel, Bambi.
QIC: Invictus
Weather: 68 deg, 76% RH, wind 5 mph.
0500 – Pre run – YHC, Stella, and Blue Bunny.
0530 – Multiple PAX gathered in as we started the intros.
Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust.
Credo – Leave no man behind, but leave no man where you found him.
The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership.
QIC noted he was not a fitness professional so the PAX should modify the workout as needed.
My 311 Pandora playlist played in the background and got us pumped up for the morning.
Warm-a-rama:
15 SSH, 15 Mountain Climbers, various leg stretches.
Pre Thang: Open Field near the first ballfield
11’s – Bobby Hurleys and Merkins
· 10 Bobby Hurleys at the start and then 1 Merkin at the end. Mode of Transportation down was Bear Crawl and then run back.
The Thang – Hill towards the end of the park. Safe Ride was super excited about this part as hills on Friday are his favorite thing in the world. 2-man grinder, runner went to the top of the hill and did 3 burpees while their partner was AMRAPing the following exercises:
· Imperial Walkers
· Air Squats
· LBC’s
· Alt Shoulder Taps
· Heels to Heaven
· Mountain Climbers
Safe Ride was super adamant about beating Brickyard to Roast, but I had to finish my last trek up the hill first. I was paired up with Hemi who can run for days and he was practically sprinting up the hills. Probably good for me in the long run.
MARY
We did enough core so in order to help E85 wakeup, since he slept in and missed the pre run, we had him lead us in 10 Redbull Smurph Jacks. Everyone got wings after that exercise.
1 round of American Hammers, Rancid style.
COT
It does not matter if it is an election season or if you don’t like a certain person based on someone else’s opinion. There are many trivial things that should not determine the status of your relationship with others especially your family. The above-named items are just a few. We should base our friendships and relationships based on how we treat each other; opinions, while strong at time, should be the basis for discussion and learning about other people. My brother and I are completely different politically and socially, but we value talking about sports and video games because we bonded over those things growing up and we still do in some ways today.
Prayer – YHC
Aye! – Invictus. Coffee at Roast. Safe Ride was one of the first two back and enjoying a cup o’ Joe outside. He gave me an A- rating for the beatdown; the only blemish being the hill we ran up.