08/19/2022 - The Citadel - 3 years of F3
AO: The Citadel
When: 08/19/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
YHC planned to keep it simple and use the hill for a good chunk of the workout. We’d burn some calories and cover some ground with enough PT to get a decent full body workout.
Arrived to the AO just before 5:00 to get out and get a few cones set up – cone between the outfields of the baseball fields – check. Run up the side of the hill and get a cone by the dead tree – check. Jog across the top of the hill and get a cone down at the top of the less steep side – check. Jog down the hill to get a cone at the base – nope. Skunk. Hmm… game plan altered. No problem.
Made it back to the flags around 5:10 to greet pax as they arrived, and got congrats from some of the pax on 3 years of being in the gloom with F3. It is truly humbling when PAX that I have been chasing congratulate me on my accomplishments.
5:15 rolled around and the core principles were shared, disclaimer was given and off we went!
Warm-O-Rama
YHC wanted to cover some ground, so we started with a Mosey around the lot, stopping for Tappy Taps and Abe Vigotas (10 of each in cadence) on the way around. Good thing we were in the lot, since Tonka came in for his 43 minute workout before we moved around the AO.
Grab Coupons, mosey across the baseball field to the area between warning tracks of the two baseball fields. Hold plank for the six, and once all were in, it was time to begin.
The Thang
Thang 1: 5-10-15 (Arms)
Pax did 5 curls, dropped the coupons, ran to the pavilion and did 5 dips, back to the coupons, 10 curls, then 10 dips, then 15 curls, then 15 dips. Hold plank at the pavilion until everyone was in.
Pax lined up, and did an Indian Run at a ‘gentleman’s pace’ along the path to the base of the hill.
Thang 2: 5-10-15 (Chest and Core)
So – the same pattern as above, but this time the exercises were merkins at the base of the hill, run up until you see the cone, then do big boys. Pax ended up at the top of the hill with 15 big boys, and either held plank or picked up the 6. All pax did the last 15 together.
Again – great thing about F3, Roach Coach and Rusty picked up the six with encouragement and modifications on the last big boys. Leave no man where you found him.
Thang 3: 5-10-15 (Legs)
Again – same pattern, but the run was across the top of the hill, with squats and lunges. Lunges were stationary lunges, so right leg forward, do 5 lunges, then left leg forward for 5 lunges (of course increasing as you did 10 and 15).
Hold plank or pick up the 6, finish lunges together.
Mosey back to the base of the hill near the path and line up for an Indian Run back along the path to the pavilion.
Thang 4: 5-10-15 (Shoulders and upper back)
Same pattern, the run was from the pavilion back to where we had left our coupons. Exercises were Derkins, and Upright Rows. Pax picked up the 6 and did another set of 15 upright rows together.
Grab the coupons and mosey on back to the flags…
Mary:
15 Heel Touches in Cadence
15 Manatees in Cadence
after a brief pause so gas could be passed…
20 Flutter Kicks in Cadence
20 Swimmers in Cadence
Circle of Trust
Reflecting back on the last 3 years, it’s interesting to see how F3 became a part of my DNA. I was brought out to an Elmer Fudd run club by Brick. He actually knew my M from work, asked what I was doing, and at the time, getting fat. Seriously though, running a bit, cycling some and trying to swim every now and then. I was not doing much in the way of resistance training. F3 immediately filled that hole.
Fast forward a couple months and I found myself a site Q, which ensured I would be at one workout every week at the very least (although at that point, I was starting to get in the gloom pretty regularly anyway).
Fast forward a couple more months and we unfortunately lost one of our brothers unexpectedly when Noonan passed away just after joining the Respect club. This moment is where I saw the true power of F3 as pax across the region came together to support Noonan’s family.
Fast forward a couple more months, and we found ourselves out of the gloom as everything was locked down because of COVID. Pax were still trying to connect through slack, and were still meeting through Virtuosity as a way to continue to accelerate, if in a slightly different way.
Fast forward a couple more months, back in the gloom, in a socially distant sort of way. We modified as necessary to get together and see each other. I think this, for me, was a huge part in keeping me sane over the next few months. Social interactions were limited, including get togethers with family. Being able to have some brief face to face time a few days a week helped me through COVID.
Fast forward to now, and reflecting back, I’ve made some great relationships, like moved with an F3 realtor, get my daughters car fixed with a great F3 mechanic (wait… that’s just the Miranda bros…). My 2.0 goes to Blow Dry for haircuts. There are HIMs I aspire to be, and hope I can be an example for others. While some things haven’t changed much (I seem to lose then gain the same 10 pounds), I am a stronger and better person because of F3. It is certainly something that the more you put into it, the more you get out of it.
Prayers were said, giving thanks for the group of men who push each other to get better, and that we could feel the Sky Qs presence as we walk through our day. Special intentions for Squeaky Clean’s M.
Naked Man Moleskin
So, if you’re still reading, special thanks to those that came out today.
Squeaky Clean, I hope this workout is a bit of payback for the beatdown you laid on us last week.
La Bamba, great job, it looked like you were gassed, but you never gave up. #inspirational
Handy Manny, thank you for the humility you lead with. If I were out there every day, I’d be quite boisterous. Your example is something I’m chasing…
Tonka, thanks for taking 43 minutes away from marathon training to get out there this morning – seriously though – it’s appreciated, and I know I’ve pulled HCs (recently) on you, so I owe you one.
Rusty, glad the knee held up, and hope we didn’t do anything to push too hard. Though it wasn’t on full display today, thank you for the humor you bring to the gloom. It gets be out of dad joke mode and back into high school humor.
Roach Coach, thank you for the example you show by truly living the F3 Credo – leave no man behind, but no man where you found him. You seem to push me (squat down, back up) to not stay where you found me, but also seem to have encouraging words at just the right time when pax are at their limit.
Stay Puft, you’ve upped the instagram game for Site Qs. I’m glad I retired when i did so I didn’t have to figure out how to make better videos. Seriously, though – that’s an important piece. When I tell others about F3 and they’re like “what is that”, having some awesome IG posts like yours helps tell the story. Thank you!
Puddles, thank you as always for doing a great job covering my 6, making sure we start and end on time and keeping all of us together. Because of your work, I’m able to make sure everyone gets a good workout and has the ability to push.
Hakuna Matata
-Nala