5/1/2024, 5:15 | The Danger Zone | 48°F
PAX: SunDance, Bouche, Feeny, Rooney, Levy, Scoop Dogg, Do It, Jean Claude, Scantron, Black Tuesday, Dozer, Korver, Drain Weasel, Ear Tag, Ray Ban
QIC: Simmons
At 4:40 Pre-Runners took off on the Walnut Creek Lake Loop, while Simmons set up the site and caught up with them for the last part.
At 5:15 Simmons welcomed PAX to F3 and thanked them for coming out for his Q at The Danger Zone. He reminded them of the mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership. He stated the credo of “leave no man behind, and leave no man where we find him”. He then covered the 5 core principals of F3. 1) Open to ALL men. 2) Always free. 3) Always held outdoors. 4) Lead in a rotating fashion. 5) Ends with a Circle of Trust (COT). He also stated, “I am not a professional! And to modify as needed!” Lastly he asked if we had any FNG’s (there was none).
The Warm – A – Rama
PAX started our watches and began with a walking march, followed by walking butt kicks towards the north. We got about 20 yards out before circling up and doing 15 tappy taps and 10 big ones in cadence. PAX then found a 4 square line in the parking lot to perform some line hops mixed in with Sun Gods and cherry pickers. This is a similar warm up I do at the gym with clients so I wanted to incorporate it today as a good warm up.
Pre-Thang
PAX ran to the grass hill on the North side of the school to do a line drill up the hill. Each time we returned to the bottom of the hill we performed a different version of squats (Calfee Squat, Lower half Squat, Air Squats, and Jump Squats). After completion we ran back to the turf for The Thang.
The Thang
PAX started on the South end zone running another line drill. We paired up to complete a cumulative grinder. We performed 4 exercises (Merkins, Squats, Carolina Drydocks, and Big Boys). One person ran to the cone while the other performed the exercise. You completed the number of reps that corresponded to each cone, for each exercise, before moving on to the next cone. The first cone was 20 reps of the 4 exercises and it was the closest cone. After doing 20 reps on all for exercises, the pair could go out to the next cone while the reps went up to 40. We repeated this with the 3rd cone being 60, the 4th being 80, and the full field was 100. PAX made it to the 80 rep cone before instructed to stop and complete one full down and back before…
“OMAHA” was called!
COT:
“Self-Reflection”
I tend to overthink things. I beat myself up about things that don’t really matter. For instance, I may leave a beat down and question every little conversation I had, or why I said something a certain way, or wonder if I came off differently than intended. A lot of time spent in this type of self-reflection isn’t very helpful. We can’t beat ourselves up too much about it, that won’tchange anything. What’s important is to learn from what you did wrong this time and try to better next time. I learned this when planning for the Halfway House this past weekend. The route was confusing and challenging. The weather wasn’t looking toogreat. But we got it done, everyone got their miles in and had some good mumble chatter while doing it. I had thought about changing the route to make it easier, both to run and to lead. But that defeats the point of F3. We’re trying to challenge ourselves,learn from our mistakes and be better because of them.
So in conclusion spend some time in self-reflection, but don’t overstay your welcome. Learn from your mistakes but know you can’t change what has already happened.
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