01/22/2020 - Dark Tower - Tues Mission Reminder Beatdown
AO: Dark Tower
When: 01/22/2020
PAX:
Number of Pax: 15
Pax Names: 2Chainz, Aflac, Backstreet, Bjorn, Cupcake, Curds, Drago, FakeID, HH Gregg, Hootie, Jackie Chiles, Markle, Snart, Sparky, Twinning,
DR Names:
Number of FNGS: 2
FNG Names: 2 Chainz, Markle
QIC: Cupcake
Introduction
Full credit to @F3Wojo for this “mission reminder” Q from F3 Greensboro for this workout.
@F3Naperville had a great year and great start to 2020 but important we keep our foot on the gas. Each one, teach one.
Mission:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
The F3 Credo: Leave no man behind, but leave no man where you find him.Mission:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo: Leave no man behind, but leave no man where you find him.
Warm-O-Rama
Goofballs X 15 (IC)
SSH X 15 (IC)
Abe Vigodas x10 (IC)
Mozy around lot 1 time full lap
The Thang
THANG 1 – Sprints:
50% sprint x1
75% sprint x1
100% sprint x1
Grab Coupons Mozy to TOWER
THANG 2 – F3 Mission Statement 3 Station Workout:
PAX asked to divide into groups of 5. The teams would then go to 1 of 3 stations, perform the first exercise and come back to the intersection. Rotate through all stations until all exercises completed.
Station 1 – PLANT (cones by uncovered bridge behind tower)
P: Peter Parkers (mountain climber foot out to the side – right knee right elbow, left knee left elbow (both legs = 1) x10
L: Lunge (10 each leg)
A: Alternating Shoulder Taps (In cadence x 10)
N: No Surrender (10 total) – hands behind head, kneel down on 1 knee, then other knee, then stand back up on 1 leg, then on the other leg
T: Tempo Merkin – x10 – 3 count down, 1 count up
Station 2 – GROW (and) (cones on path halfway to river walk cafe)
G: Groiner (start in pushup position, thrust feet forward landing feet outside of hands) x10
R: Red Bull Smurf Jacks (IC) (SSH but in squat position, 2x-3x speed)
O: Outlaw (10 each side) (flutter kick position feet together make big “O” with feet)
W: Werkin (wide arm merkin)
A (And): American Hammers (IC)
Station 3 – Serve (cones at west end of DT Lot)
S: San Antonio Shuffle (Left Leg Lunge, Right Leg Lunge, Burpee, Plankjack) (x5)
E: Elf on the Shelf (with coupon, lift coupon off ground from outside left foot over head on the right) x10 each side
R: Ranger Merkins (block merkins)
V: V-Ups (on six, hands over head out straight, legs out, crunch up in “V” shape
E: El Capitan
YHC asked that after each rotation the PAX meet in the center to do exercises TOGETHER before starting next rotation. During each center exercise, PAX were asked to recite the F3 Mission, Credo or 1 Core Principle. Here are several of the center exercises:
Plank jacks
Goofballs
Squats
Planks
Freddie murcuries
Flutter kicks
SSH
Mountain climbers
Mary
Plank for 30 sec
Mountain climbers x30
Flutter kicks x20
Circle of Trust
Apologies for forgetting those PAX who had family members who had prayers. There were several and we prayed for them, but I will make sure to record them next time.
Naked Man Moleskin
I wanted to do this “mission reminder” beatdown I took from a PAX F3WOJO out of F3 Greensboro because we just finished a great year for F3 Naperville in terms of growth and impact for our area. We even started a new year off super hot with a region competition and # of posts, but it’s important we continue to pursue “The Mission”. F3’s mission is to Plant, Grow and Serve men’s small workout groups and I need the reminder as much as anyone, my primary goal should not be how much weight I can lift, or how far I can run, but how many men I bring out with me ITG to share this with. I would never have been standing here as Q if someone hadn’t decided to step forward and lead from the front. So I encourage us all to keep the mission, the principles and the credo in mind every day, and continue to acceleration for this AO, and this region.
I was reminded when I went to Lifetime fitness, using one of my M’s guest passes to take our boys to use the pool. The parking lot was TOTALLY and COMPLETELY PACKED. It reminded me, I need to find someone to EH, and continue to pass this great thing on.