May 24, 2022|Westside Highschool | AO – Colosseum | 55°
PAX: Q-Tip, Tin-Cup, Flanders, TomTom, JarJar, Paramount, Honey Made, Nodule, Hat Trick, The Situation, Beaker, Titanium (FNG – JD White), Ice-Tea, Splinter
Q: Splinter
5:00 a.m. YHC pulled into parking lot for pre-run and welcomed Honey Made, Paramount and TomTom and we said our goodbyes to Q-Tip as he headed to the track for his ruck. Mumble Chatter was plentiful and pre-run was a good warmup for the coming beatdown.
5:30 a.m. 12 PAX an FNG and YHC made the Colosseum their home this beautiful morning. YHC explained the mission of F3 along with the 5 core principles, YHC was tired this morning and need some help getting through this.
YHC did mention that I am not a professional and there was risk of injury so modify as needed.
Warm-A-Rama
PAX, moseyed around track and gathered up on the 50 where they were told to circle up.
- YHC had the PAX tighten up so they were within arms reach and then we pulled a Khakis special.
- Shake you neighbors had, that concludes warm-a-rama let’s get to work.
Pre-Pre-Thang
PAX moseyed to goal line and lined up. Time to get that heart rate up there.
- Sprint to 50 yard line – 15 Jump Tucks – Sprint back to goal line
- Sprint 75 yards – 15 Mountain Climbers – Sprint back to goal line
- Sprint 100 yards – 15 Big Boys – Sprint back to goal line
- Sprint 75 yards – 15 Mountain Climbers – Sprint back to goal line
- Sprint to 50 yard line – 15 Jump Tucks – Sprint back to goal line
PAX were to circle up. YHC mentioned that I have had the privilege to workout with my M a few times a week lately and I have learned a few new exercises (giggles were had) and we were going to do one of those.
- Plie (‘plea – eh?’) – 40 on the down (keep those toes pointed out)
Pre-Thang
PAX were led over to the grassy hill on the southwest side of the field. Broke up into groups of 3. One was to stay a bottom of the hill for round 1- AMRAP – Merkins, round 2- AMRAP – Dry-Docks, twos were to crawl bear up the hill, and threes were to be at the top of the hill for round 1- AMRAP – Derkins, round 2- Plank. So much grunting and complaining. I don’t know if it was sweat or tears but there was water leaking from the PAX faces.
The Thang
PAX were broke into 4 groups where they were to complete the first two exercises on the sheets and if time allowed for a second round complete the 3rd exercise upon their return to a station completed.
Station 1
- 25 – Alternating shoulder taps with a Merkin
- 50 – LBC – IC
- 20 – Burpees
Station 2
- 25 – Alternating shoulder taps with a Merkin
- 40 – Big boys
- 20 – Burpees
Station 3
- 25 – Alternating shoulder taps with a Merkin
- 50 – Sungods – IC
- 20 – Burpees
Station 4
- 25 – Alternating shoulder taps with a Merkin
- 25 – Heals to Heaven
- 20 – Burpees
Omaha was called and PAX circled up at mid-field for Mary
Mary
- Box cutters – 15
- Marge and Hommie – who knows (Ice-Tea spent the better part of 5 minutes messing with us)
- American Hammers – Rancid style x2
Name-O-Rama
Welcome to our FNG JD White (Titanium)
Announcements/TAPS
- Prayers were mentioned and no announcements were thrown out
Circle of Trust:
YHC mentioned that my family move out to a small acreage late last year and I have noticed that there is a tool for every job. One of the things that I have noticed is that some of the older tools in the box are the best tools for multiple purposes, the axe being one of them. When we first got out to the acreage one of my 2.0’s was super excited to show me an axe head that he saw buried in the side of a tree. Judging by the depth of the head and the tree that had grown around it, the axe head had been there for a respect, respect, respect amount of time. Fast forward to this past weekend and the same 2.0 comes up and says DAD!!! Check this out. He had worked that axe head out of the tree and fastened a handle to it. This at least 60-70+ year old axe head was back in action because of the interest of an excited young kid that was willing to put the work into getting it out of the tree. Put that axe to the sharpening stone and it will function the same way it did when it was new. So, I asked the PAX, if you are the axe, who are you surrounding yourself with that will dig you back out of the tree when you lodge yourself in there? Who are you surrounding yourself with that will keep you sharp and work to get you back into action when you start to get rusty? We all get lodged in the tree during life, we all get a bit rusty but we are always useful just like that axe. Get back to doing what you were made for, go chop some wood so to speak.
YHC called for ball of man and prayed us out.
Coffeteria/3rdF discussion followed
SYITG
Splinter