04/21/2021 - The Outpost - Taking F3 Outside of F3
AO: The Outpost
When: 04/21/2021
PAX:
Number of Pax: 16
Pax Names: Aladdin, Augustus Gloop, Blowout, Harbaugh, HH Gregg, John Denver, Morticia, Onions, Powderpuff, Quarter Cart, Shooter McGavin, Snorkle, Sparkler, Trailer Park, Trickle, Twilight, Wide Right,
DR Names: Sparkler, Blowout, John Denver, Shooter McGavin, Morticia
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
Disclaimer, I am not a professional, I do not know of any injuries. You have come of your own free will and should know your limits, but I’m going to challenge you today to push beyond what you think you can do. It’s ok to hurt or get hurt but it’s never ok to push yourself to injury. Let’s go!
Warm-O-Rama
WoR – 10 minutes
Opportunity Clock x3 standing to run in place
Run in place: Go! Speed
Line jumps: Go! Speed
Cross country’s: Go! Speed
Sumo Deep Squats long count – 6 IC
Hip rotations: 7 reps each leg (like you’re stepping over a fence)
Ray Finkles: 10 IC
Michael Phelps claps: 10 IC
Goldbergs: 6 each arm
Wall Press Arm Circles (side forward, up, down) then Cherry Pickers
Prisoner Run (arms held above your head while running) to the front of the south path (.15 miles)
The Thang
Thang 1 – Champaign Run – 10 minutes
Less than 10 PAX one line more than 10 two lines of PAX
PAX in front 5 count sprints then drops to do Merkins in the grass next to the path until the end of their line passes. The PAX doing Merkins falls in to the last spot in line assuming the 6. Repeat until destination..63 miles to Book Rd/ Conan Doyle Rd.
Jailbreak to the NW corner of the parking lot. Collect your finishing number and remember it. Split into groups for odds and evens for the next Thang.
Thang 2 – Gloops Parking Lot Burpees – Until 5:50
Round 1. Demo – Using the parking lot lines burpee at the top, back pedal, side shovel, run forward and burpee. Repeat for all of the spots. PAX that are waiting, Monkey Humpers, PAX that finish first, Monkey Humpers.
Round 2 – (And this was a fail on YHC’s part, in explanation and execution) Same concept but first PAX stops at the last parking space line and hold plank. Next PAX does the same and so on until all PAX have a spot and are in plank. One by one the PAX in front will resume parking space burpees through to finish.
Return to Flags – Champaign 12 (.45 miles)
5:55 Mary
WWII – 52 IC
Beast Toe Touches – 15 IC
Reverse plank hold until 6 (3 seconds)
Recover Recover 0600
Circle of Trust
Story time. The wife and I joined our current church several years ago. We almost gave up on our search after about a year since we weren’t making any real connections or friends in a church community that we were seeking. We took a look in the mirror and said we need to do more, get involved, reach out and be part of more. We really weren’t doing our part and were hoping things we wanted were just going to happen.
We picked a church and shortly after we joined a connect group we were paired up with a smaller group. The leader of our group had a different mindset, attitude and outlook that’s rare. He ran the group with confidence, was welcoming, understanding and just had a positive outlook on everything. I remember thinking to myself after the first night……that, I want to be like that guy. Shortly after that group had ran its course that group leader approached us to start a small group which I am still in today.
We are friends to this day because I truly respect who he is. Looking back this might have been the time when Rhinestone first started F3 as part of the OG group or maybe that’s just how he always was. Over the 4+ years I don’t recall F3 being mentioned but maybe workouts being talked about but it wasn’t pushed on me at all.
Last July I joined F3 through a neighbor and the next time I saw Rhinestone I told him about it thinking he would be perfect for this group. He laughed and said something along the lines of dude, we talked about this and I’ve been doing F3 for three years. Initial reaction was what?! Why didn’t you tell me about this sooner?! But after some further reflection I am glad he didn’t. That wouldn’t have been the right time for me and it’s funny how the universe and God ends up leading you to where you need to be all along in the end.
What stuck out to me was that Rhinestone was living the F3 principals outside of the workout group itself. He gave my family what we needed without wanting anything in return and I can’t thank him enough for that friendship and leadership. I’ve self reflected and often have to remind myself that just acting F3 during F3 isn’t enough. F3 can extend much further than just with those that decide to show up. Aye!
Prayer
God, thank you for this opportunity and these men here today. This will not last forever and we need to thank you daily for the many blessings in our lives including F3. Help us to take the physically hardest effort part of our days into the efforts of our families, friends, coworkers and those that brush past our lives in the days ahead. Please be with those that need you the most and if someone is seeking answers help them to find those answers through you. Let’s silently pray for all of those in our thoughts……….. Amen
Naked Man Moleskin
Humbled – The connections I’ve made over the last several months and the 16 men that showed up today put in the work.
Quarter Cart – You set the standard for SiteQ duties and did an awesome job all around. Thank you for making this happen today.
Rhinestone – Wish you were there but respect that you put the more important priority first, family. Way to back up my CoT by just being you.
Rumors of a Outpost hill in the works?