Q: Biff
PAX: Bloodshot, Merch, Armbar, Hardhat, Frosty, Folsom, Wentworth, Saferide, Tenderfoot
F3 – Fitness Fellowship and Faith
5 Core Principles
Free
Open to all men
Always Outside
Led in a rotating fashion
End with COT (Circle of Trust)
I am not a Professional! Modify.
It was a beautiful 20 degrees out with a Feels like of 7! But better yet, there was about 4 inches of snow on the ground and it continued to dump at least another inch or two during the workout. It was great!
I am personally coming off surgery in December so this Q was something I was looking forward to as an opportunity to get out and see what I could do within my recovery efforts. Each item had options for Bruiser and able-bodied HIM to partake.
Warmarama
Mosey to approximately the 50-yard line, uncovered the snow to confirm we were close.
Cherry Pickers, Imperial Walker IC, Crunches, Big Ones, Sun Gods (reverse)
Pre-Thang
Sprint (Walk) to the 25 yards and Do 25 Alternating Lunges, Bernie Sanders back to the Goal line
Sprint (Walk) to the 50 and do 50 Moroccan Night Clubs, Bernie Sanders back to the Goal line
Sprint (Walk) to the 75 and do 75 Squats, Bernie Sanders back to the Goal line
Sprint (Walk) to the hundred and do 100 Overhead Claps, Bernie Sanders back to the Goal line
Rinse and Repeat
Thang
Next we ventured over to the east stadium to check out the stairs, there wasn’t much for ice and there was nice fluffy snow that made the stairs navigable.
Partner up
Wall Sit at top of stairs while partner runs/walks down bleacher stairs around section and back up (repeat). There was a modified distance for Bruisers to help keep things even.
Mary:
Upper circle crunch – IC
Crunch and hold – IC
Hammers
COT:
Today’s COT was completely about thanks. Since I had surgery on my back in December, I have received numerous texts and messages from F3 members, many of whom were at the workout today. I appreciated all the messages, they helped to entice me back out in the winter cold. But the messages didn’t stop once I got back, each day I am out people are glad to see me and encourage me to keep coming out even if I can’t fully participate. The encouragement is second to none.
Additionally, I shared a story about how seeing the F3 Bruiser tagline makes me laugh. You see Bruiser was my nickname from Junior High through all of high school. My JH basketball coach commented during practice about my boxing out skills with, “watch Shawn he was boxing out like a Big Bruiser!” the name stuck after that.
F3 has been a great part of my life over the past 3 years I have appreciated all of the relationships and challenges that are offered every day to improve my body, mind, and soul.
Aye, Biff