11/21/2020 - The Wood - Mosey, Tabata, 11’s at the hill

AO: The Wood

When: 11/21/2020

PAX:

Number of Pax: 12

Pax Names: Bone Spur, Boston Butt, Bunny Hill, pi 3.14, Skinner,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: bedpan


Introduction

I copied over my workout to my phone.  Decided to scroll through my past workouts.  It dawned on me that a year ago was my VQ.  Totally unplanned but something to reflect on for my CoT.

Started the morning off with a 6am EC ruck for reindeer games.  Got back with a few minutes to greet the PAX coming in from an EC run.

Beautiful morning.  Sun out, no wind.

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Our workouts:

  1. Are free of charge
  2. Are open to all men
  3. Are held outside rain or shine, heat our cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a CoT

 

I am not a professional.  I am not aware of any injuries, modify if you need, and most importantly don’t get hurt.

Warm-O-Rama

 

Warm up

Motivator from 7

Abe Vigodas x 15

Mountain Climbers x 15

Tappy Taps x 10

The Thang

Thang 1 Mosey with Merkins (called out HIT, PAX did 10 merkin) around hill and back to flag

Thang 2 3 burpees EMOM and exercises, 4 rounds

  1. Shoulder Press
  2. Big boy
  3. Curls
  4. Squats
  5. Rows

Thang 3 11’s on Hill

  • Hand Release Merkins
  • Jump squats

Mary

  • LBC x 20
  • Side Crunch x 10 each side
  • Windshield wipers x 10

Circle of Trust

A year ago was my first Q. It is crazy to think the positive influence F3 has had on my life and paying it forward. There are two points I stated before Warm-a-Rama I wanted to touch on.  We don’t hear these statements every workout but really resonated for today with me.

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. It has been an amazing ride from being an FNG to harnessing the fire of The Ridge and being pushed to start a new region within a year.  F3 Naperville leadership believes in this mission and pushed us to grow.  With the help and drive of The Ridge regulars and new FNG’s we made this region idea and real thing.

The second point is: I am not a professional.  I am not aware of any injuries, modify if you need, and most importantly don’t get hurt.  This F3 system has empowered men who aren’t professionals and motivated them to take charge.  I would of never thought I would take time and joy in preparing workouts.  From participating in workouts, asking OG’s for advice, and trial an error men have created some amazing workouts.  Travel to other AO’s to witness their workouts and get ideas.  Today’s burner was modified from Parks and Recs beatdown last Saturday.  You don’t have to be a professional to create a successful workout.

Reindeer games has been an amazing event for the PAX.  I was able to have a solid 2nd F experience with Bunny Hill, Storm Chaser, and T-Ball that may not of happened if it was not for the push to get in EC.  Keep accelerating, listen to your body, and enjoy the competition.

Naked Man Moleskin

It was great to hear Boston Butt motivating the PAX as we starting gassing during the Tabata.  If that was not enough, we tackled the hill with elevens.  I heard Bone Spur, Boston, and other PAX keeping up the motivation to help push us past being smoked.  This is true F3 fashion.

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