Friday, March 4, 2022
Site: The Woodshed
Site Q: Bovine
Conditions: 31 degrees, breezy
Q: Lite-Brite
PAX: 10 HIM. Hard Hat, Bovine, Spaghetti O, Griswold, Black Lung, Biff, Toto, Balto, Polaroid, Lite Brite
FNG: None
5:30am
5 Core Principles
-Free
-Open to all men
-Always held outdoors
-Lead in a rotating fashion
-Ends with a COT
F3 Mission Statement
-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership
Disclaimer
-I am not a professional, modify as necessary
Mosey to the Grotto for Warm-A-Rama
Warm-A-Rama:
(2021 Style)
Side Straddle Hops (x15)
Tappy Taps (x15)
Big Ones (x15)
Sun Gods (x15)
Reverse Sun Gods (x15)
Merkins (x15)
5:35am
Pre-Thang:
Split into groups of 3
Air Squats
Sprints
Abs
One HIM in the Grotto doing abs, one HIM at the ramp doing air squats and one sprinting up the stairs to push.
The sprinter pushes the exercise into the sprint.
5:45am
Mosey to the shed
The-Thang
-Use the cones for stations.
-4 stations with station 1 being the push group.
-Count off into 4’s
Station #1 (PUSH)
10 burpees
Run to Station #2
Station #2 (LOWER)
Round 1
Air Squats AMRAP together as a group
Round 2
Alt Lunges (R/L is 1) AMRAP together as a group
Round 3
Monkey Humpers AMRAP together as a group
Rinse & Repeat
Side Shuffle Left to Station #3
Station #3 (CORE)
Round #1
LBC’s AMRAP together as a group
Round #2
Heels to Heaven AMRAP together as a group
Round #3
Gas Pumpers AMRAP together as a group
Rinse & Repeat
Run to Station #4
Station #4 (UPPER)
Round #1
Carolina Dry Docks AMRAP together as a group
Round #2
Diamond Merkins AMRAP together as a group
Round #3
Clap Merkins AMRAP together as a group
Rinse & Repeat
Side Shuffle Right to Station #1
6:05am
Name-O-Rama
No FNG
Prayers:
- Toto friends family
- Swipers family
- Spaghetti Os family
Announcements:
- 4x4x48
CoT: Grateful, Taking Inventory
I kept waking up in the morning having negative thoughts. Man, this isn’t my day, I woke up on the wrong side of the bed, I just don’t feel myself.
I felt myself doing this during the middle of the day yesterday. I stopped and I started going over in my mind everything I have to be grateful for. That’s not everything I want, everything I already have. Guys what I have is substantial, I just haven’t gone over the list and taken inventory in a long time.
The fact I have the physical ability to get through a beatdown, that’s a blessing. The fact that I woke up made it here and get to be in the Gloom with my F3 brothers that’s another blessing. I’ve been having a struggle at work and the fact I think I’m have a moral compass that leads me in the right direction that’s a blessing.
Guys keep focusing on the blessings you have in your life. The negative can eat you up in a hurry, just know this is a brotherhood and we have each other to lean on. Thank you all for being there for me.