08/24/2020 - Virtuosity - No Man Left Behind
AO: Virtuosity
When: 08/24/2020
PAX:
Number of Pax: 13
Pax Names: Bean Counter, Buggs Bunny, Flush, Grandpa Gustafson, Magellan, Mr. Hankey, Rand McNally, Singlet, Tonka, Townie,
DR Names:
Number of FNGS: 1
FNG Names: Birthday Suit
QIC: Backstage
Introduction
Welcome FNG. The 5 principles of F3: Free of charge. Open to all men. Held outdoors (or in garages), rain or shine, heat or cold. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. End with a Circle of Trust.
Disclaimer: I am not a professional. You are here at your own free will. I am not aware of any injuries you may have. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Motivators from 5
Tappy Taps (15)
Imperial Walkers (15)
The Thang
Like a circle of fire, PAX take turns performing exercises (instead of a hold) while the group all performs another exercise. For instance, we began with everyone doing SSH while we took turns doing Halos. I called out two PAX at a time to speed things up.
- SSH – Halos (5)
- Plank Jacks – Twisting Thrusters (5)
- Super Skaters – Inch Worms with Merkin (5)
- Bobby Hurleys – Reverse Snow Angel Toe Touch (5)
- Reverse Lunge – Hand-Release Burpees (5)
- Rocky Balboas – Goblet Squat (5)
- Chest Press – OH Press (10)
- Curls – Dips (10)
- Super Skaters – Blockees (7)
- Finished with Man-Makers (5)
Mary
– Same thing but with ab exercises.
- Flutter Kicks – Leg Lifts (7)
- Bicycles – Big Boys (7)
- Scissor Kicks – Leg Climbs (7)
Circle of Trust
Count o Rama
Announcements
Named the new FNG Birthday Suit!
Name o Rama
Naked Man Moleskin
F3 and the United States share a sacred rule, and that is: we don’t leave our men behind! The elite U.S. Army Rangers have a creed: “I will never leave a fallen comrade to fall into the hands of the enemy.” The Soldier’s Creed is “I will never leave a fallen comrade.” The Airman’s Creed is “I will never leave an Airman behind.”
The Bible has a similar concept… “carry each others burdens.” The idea is to not leave men behind. To call them out and support each other. F3 is about helping people become who they are not yet… it’s not about beating or comparing or leaving each other in the dust. We pick one another up. We say to each other what we really need to hear. We better each other.