08/02/2021 - The Citadel - BOMB Squad

AO: The Citadel

When: 08/02/2021

PAX:

Number of Pax: 8

Pax Names: Clearcoat, Half Price, Handy Manny, Iced Tea, Puddles, Sir Mix-A-Lot, White Claw,

DR Names:

Number of FNGS: 1

FNG Names: Woodpecker

QIC: Sir Mix-A-Lot


Introduction

The Q-Sheet held a lot of blanks ahead of this week – and when Clearcoat calls, you answer! Picked up this Q without a lot of time to plan, so I went with a favorite of mine, B.O.M.B.S.

Driving to the Citadel this morning, I was surprising nervous about this Q. Not sure why – but I embraced it. I don’t ever want to be so comfortable that I’m just going through the motions. I want to care deeply about each and every Q. Arrived at the Citadel a minute or two after 5:00. It was a comfortable 65 degrees. Wrote down some chalk notes in the church parking lot, then met up with Clearcoat at the flags. Pax arrived on time and ready to go. 5:15 hit and it was time to get to work…

Warm-O-Rama

Welcome to F3 – we are a free exercise group, open to all men, led outdoors in a rotating fashion, and we’ll end in a circle of trust.

I am not a professional…modify as necessary…

  • SSHs – 20 IC
  • Arm Circles – 10 IC x2
  • SSHs – 15 IC
  • Good Mornings – 10 IC
  • SSHs – 10 IC
  • 60 seconds of stretching OYO

After WoR we did a short mosey over to the church parking lot…

The Thang

B.O.M.B.S – Partner up! One partner starts a series of exercises while the other partner does a down-and-back run across the parking lot. Once he returns, partners switch roles, continuing where the first partner left off in the series. (Like a DORA, just more exercises)

  • Burpees – 50
  • Outlaws – 100
  • Merkins – 150
  • Big Boy Sit Ups – 200
  • Squats – 250

Once you and your partner complete all the exercises, join another group and pick up reps for the 6.

When all was said and done, we had a few minutes to spare before Mary, so… line up for Broad Jump Merkins! Do a standing broad jump, and drop down into a merkin. Repeat, but do two merkins, then three, and so on until time is called (about 2 minutes). A quick mosey back to the flags for Mary.

MARY (started at 5:56)

  • LBCs – 20 IC
  • Heel Touches – 10 IC
  • LBCs – 15 IC
  • Flutter Kicks – 10 IC… RECOVER!

Circle of Trust

Count-O-Rama (8)

Announcements – Thanks Clearcoat!

Name-O-Rama – Welcome Woodpecker!

 

This weekend I had the opportunity to get away with my family for a little vacation. It was a chance to unplug from the routine of lift and recalibrate. One of the things I love about F3 is the push to always do better, to always be accelerating…but sometimes we need to actually SLOW DOWN in order to do better. This doesn’t mean slipping into laziness or apathy, but to intentionally slow down, remove distractions, and unplug in order to refocus and recalibrate. This will allow our acceleration to be more consistent. It helps us focus on what is ACTUALLY most important in our lives. So whatever that looks like for you – don’t forget to find those times to unplug. It makes a huge difference.

We ended with prayer, giving special attention to praying for our F3 brothers who are dealing with sickness or injuries right now – as well as all those suffering with mental health burdens.

Naked Man Moleskin

It was awesome to watch the pax all embrace our new brother, Woodpecker. There was so much encouragement throughout the entire workout. Well done, gentlemen!

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