August 15, 2022 | AO – Mission Forge | ~69° light mist on & off
PAX: Escobar, Goldberg, Steeple, Obi-Wan, Superfly, Yogi, FNG (Kickstand), Kielbasa, Baby Shoes, Robin Hood, Slick
Q: Slick
At promptly 5:30, PAX were welcomed to Mission Forge. Explanation of the mission of F3, the core principles, and that Slick is NOT a professional so please modify as necessary. No FNGs.
PAX moseyed with coupons over to the field just North of the Shovel Flags where we would use these later in the beatdown.
Warmarama Pt 1: Static Stretch
- Down Dog (calf, hamstring stretching)
- Lunge forward with each leg and stretch
- Lunge sideways with each leg and stretch
- 10 SSH IC
Warmarama Pt 2: Active Stretch
- 10 Tempo Merkins IC
- 10 Squats (tempo & sumo) IC
- 10 Heel Touches while on 6 IC
- R&R x 3
PAX moseyed over to the hill at the corner of 168th & Y St.
Pre-Thang:
Groups of 2 formed, and PAX would stay with partner for the remainder of the morning.
Man 1: stay at bottom of the hill and perform Alternating Turkish Getups for R1. Burpees R2. R&R
Man 2 (push): Bernie Sanders up the hill, Bear Crawl/Crawl Bear down the hill to push partner.
Pre Thang concluded after about 10 minutes. We were finally loose!
PAX moseyed over to the south Goal line of the soccer field where we dumped coupons before warmarama.
The Thang: Coupon Grinder
Slick explained the Thang was inspired by the APEX & IronPax coming up in a few weeks.
Man 1: Murder Bunny to cone 1 (25 yrds), Rifle Carry to cone 2 (50 yrds), perform 3 blockees, run down to cone 3 (100 yrds) and back to cone 2, perform 3 blockees, rifle carry to cone 1, murder bunny in to push partner at the Goal line.
Man 2: Would perform the following exercises AMRAP switching off as they wish in each Round.
- R1: Merkins/Heels to Heaven
- R2: Deep Squat + Caf Raise/Mt. Climbers
- R3: Bonnie Blairs/Apollo Ono’s
- R4: Carolina Dry Docks/Burpees
- R5: LBCs/Peter Parkers
- R&R
PAX made it to R4 or R5 before Omaha! was called. About 15 minutes of work.
PAX then moseyed back to the shovelflags with Coupons in hand.
Mary:
- 12 Crunchy Frogs IC
- 12 LBCs IC
- Rancid Hammers
Name O Rama
- FNG Kickstand!
Announcements/Prayers
- Two Club Conundrum 8/27 (check Slack Hosel-rocket channel for details)
- Shovel pass at the Maize with Barndoor & Obi Wan on Thursday.
- Bursh-up Project on 8/20 (checkout the 3rd F channel on slack with more details from our man Thor)
- Dirk, friend of Superfly prayer request. Fighting bone-marrow cancer in Sioux City.Canyon this weekend (Spreadsheet & Side dish to Gunner & Joe Buck)
COT
Slick:
I struggled with providing a COT for this morning. It wasn’t for lack of trying. Typically, I like to wait until the night before to land on something so that my COT matches up with the energy I’m feeling in my body. I tried to reference some work I’ve been doing with my M, looking at the books I’m reading even googling something interesting to say. I wrote half a COT and it just didn’t feel right.
I realized I didn’t want to say much. I was really focused on putting in some heavy work to get the week started off right. I shared this sentiment with the other men.
I asked the others to close their eyes and think about something that is coming up this week for them. Whether that be something with work, personal life, kids, M, vacation, something you aren’t looking forward to. I urged them to take what we accomplished this morning and let that water flow down into that thing they were thinking about and create momentum.
Slick prayed us out.
Aye!
