02/10/2022 - Two Wolves - W.O.L.V.E.S
AO: Two Wolves
When: 02/10/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Quick change in the Q Sheet, but YHC is ready to lead a solid beatdown for you. Bring your COUPON. We’ll likely stick to pavement, but be ready for anything…Add a weighted vest or a ruck if you want an extra challenge – but that’s up to you!”
Dug through the F3 Exicon to put this one together!
Arrived at 5am to check out conditions and plan how to avoid the ice. As pax arrived I was happy to see 2 others took me up on my offer to add a vest or ruck.
In the blink of an eye the clock hit 5:15 and it was time to roll…
F3 Principles where shared and the disclaimer was given. LFG.
Warm-O-Rama
Mosey lap around the parking lot with stops along the way
- Good Mornings (10)
- Arm Circles – 10 (x2)
- Abe Vigodas – 10
- Stretching (OYO) – 60 seconds
Grab your coupon and mosey (carefully to avoid the black ice) to the pavilion!
The Thang
Thang 1: W.O.L.V.E.S
We’re at Two Wolves, so it seemed appropriate to dig through the Exicon and create an original WOLVES workout…and since it’s Two Wolves, we’ll do TWO ROUNDS of these exercises.
- W – War Hammers (10)
- O – Overhead Press (20)
- L – Lion Kings (30)
- V – V-Ups (40)
- E – Everest (Up the Stairs)
- S – Stirkins (50)
Thang 2: 11’S
When you finish the two rounds of Thang 1, start on a series of 11’s with CURLS and MERKINS until you finish or Q calls time
Mary:
- LBCs – 30
- Heel Touches – 25
- Flutter Kicks – 20
- Wide Arm Heel Touches – 15
Circle of Trust
Count-O-Rama (11)
Announcements – Thanks Bean Counter!
Name-O-Rama
CoT: Thank you to everyone who came out to workout with me. With so many great AO options every day, it is always an honor (and humbling) that anyone would come out to my Q’s. I appreciate you all…I asked everyone a question, “Why do you come to F3?” Maybe it is for the workout, maybe it’s for the friendships you’ve built, maybe it’s so you can brag about getting up at 4am to go workout – and all of those are great, but recently I’ve been thinking a lot about the mission of F3. I was talking to my brother, who lives in NYC, about my experience in F3, and he kept asking me a lot of “Why?” questions. After that conversation ended, I kept thinking about it more and more…The mission of F3 isn’t just to organize early morning workouts. The workouts are meant to be a vehicle to inspire male COMMUNITY LEADERSHIP. Our communities should be better because we are in F3. Can you say that is true? I’m not sure I always can. Let’s hold each other accountable to the COMMUNITY LEADERSHIP goal of F3. Our lives should be better because of F3. Our families, our neighborhoods, and our jobs should all be better because of F3. Keep working on your fitness goals (I know I am), but do not lose sight of the bigger mission.
Pax were invited to join me in prayer as we wrapped up our time this morning.
Naked Man Moleskin
Great to connect with some new guys this morning, or guys I have not seen in a little while!
I wanted to force myself to dig through the Exicon for this workout. I know I can rely on the same old routines when I Q, and I wanted to push myself and my fellow pax to try some new exercises.
As I heard CK say as we left the parking lot, “This will be the hardest thing we do all day!” – Go do something awesome with the day you have been given!
See ya next time!
-Sir Mix-A-Lot