03/28/2023 - The Outpost - Five Core Principles
AO: The Outpost
When: 03/28/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: Late Start The Outpost 3/28/23 6:15AM
Today marked the 4th year of the F3 Mental Battle WOD. Coldcuts first introduced me to this initiative 4 years ago and I’ve tried to hold true to doing this Q ever since. Since all the Q’s were taken for today, YHC is going to lead this tomorrow. The workout comes from Winston-Salem, North Carolina. No coupons needed. HC in the thread! LFG!!
The Scene: Outpost RC ran a little longer than expected so I didn’t have time to set up but that’s ok. We will set up on the fly.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
SSH – IC (4 count) x 20
Abe Vigoda’s – IC (4 count) x 8, IMHO, the proper way to do these is nice and slow and using the cadence count to control the movement. Example: One – right hand to left foot, pause, really feel the stretch. Two – right hand back to start, pause, Three – left hand to right foot, pause, again really feel the stretch. Count – left hand back to start.
The Thang
The Five Core Principles
This workout is based on the 5 core principles with 4 stations and the center or COT, where we all come back together.
In a field or large parking lot, create a box with five markers where the center marker is fifty meters from each of the four markers used to make the corners. Each of the four corners will be a specific station.
Starting in the middle, run to Station 1, do the exercise, then run back to middle, do burpees, then run to Station 2, do that exercise, then run back to middle, burpees, and so on. Once you’ve gone to all 4 stations with burpees in between, that round is over and you’ll progress to the next round. Add an exercise at each station each round.
For example: during round 3, at Station 1, you’ll do ten hand release merkins, ten clap merkins, and ten toe tap merkins, then run to the middle, do eight burpees, go to Station 2 and do the three exercises there, etc.
1 round= 1 trip to all 4 stations, coming back to the middle in between
***For the First Round Only***
For the first round, keep the PAX together. The Q will read two of the statistics about mental health (below) each time you come to the middle to do burpees. After that, progress through the other three rounds of the workout.
Middle Station (COT)
Round 1 = 2 Burpees (for a total of 8)
Round 2 = 4 Burpees (for a total of 16)
Round 3 = 8 Burpees (for a total of 32)
Round 4 = 16 Burpees (for a total of 64)
(Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)
Station 1 (Free)
Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10
Station 2 (All Men)
Round 1 – Shoulder Tap x15 (4 count cadence)
Round 2 – Add Mountain Climbers x15 (4 count cadence)
Round 3 – Add Peter Parkers x15 (4 count cadence)
Round 4 – Add Donkey Kicks x15 (4 count cadence)
Station 3 (Held Outside)
Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20
Station 4 (Peer Led)
Round 1 – LBCs x25 (4 count cadence)
Round 2 – Add Freddy Mercuries x25 (4 count cadence)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman x25
Circle of Trust
Announcements – expertly given by Cowpie
Name – o – rama: Cowpie, Cousin Eddie, Bean Counter, Dilbert, Chaps, Tinactin, La Bamba, Snots, HHGregg
Prayers
Hotbox, Boy Sandwich, the families in Nashville.
Dear Lord, thank you for this glorious morning and giving us the energy to get up and exercise our bodies in order to free our minds and open our hearts. Protect these men as they go about their day and all those with whom they come in contact. Amen.
COT
At the beginning of the workout during Round 1, I shared the following mental health statistics about men:
- Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.
- Men are about 2x less likely than women to seek help if problems do occur.
- Almost 50% of men feel that they are struggling more than they admit to people in their life.
- Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
- Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.
- Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.
- Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!
- Therapists have historically done a pretty crappy job of helping men, though things are slowly changing. Men often go to therapy at the urging of a loved one, but men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem, and you’re not crazy if you’ve tried therapy before and it wasn’t helpful for you! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men.
I talked about my diagnoses over the years with regards to mental health.
Naked Man Moleskin
Self AAR: I think this workout could be turned into a black diamond as we never stopped moving. I need to work on the distances between the center and the stations, the PAX seemed to think that they were longer than 150 feet (which is what is recommended). We ended up completing the first two full rounds and then I modified the rest because of the time. All in all, though, I liked the setup at this AO and the mumblechatter was on point. However, I did have to school Chaps on cadence counting for shoulder taps.
Peace,
Cousin Eddie