The Scene
- Asylum PM
- 5:45pm – 6:30pm
- Weather, etc
- Pre-Ruck: 5:10pm
F3 Welcome + Disclaimer
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this evening
- A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
- FNGs?
💪 Pre-Blast for Tonight 💪
– 70s
– Sunny
– Shield Lock ruck/walk: 5:10pm
– 2 For Tuesday
– AGNB = All Gas No Brakes
– IP, PF, + FP = Initial Push, Push Forward, Final Push
– ISI
SYITFG! 💪
Welcome to THE last 2 For Tuesday of my 28th year of life. Tomorrow I turn 29, and I can’t think of a more perfect way to ring year 29 in than with a strong 2 For Tuesday.
Warm-o-Rama
[ IP = Initial Push ]
- Rockette: 10×4
- Motivator: 5
- Cherry Picker: 10×4
- Cherry Picker: OYO for 10 seconds
- Rockette: 5
- Motivator: 5
- Cherry Picker: 5×4
The Thang
(What went down during the workout)
(Mosey to the roundabout on the right of the Coliseum)
1 — Cone’n Around
- 3 cones @ the roundabout
- 3 cones @ the wall below
- 3 rounds total
- 2 cones per round / 1 up top + 1 below
- Pick a cone you want to do at each location and crush it
- 25 reps / cone
- Everything on a 1 count
(10 count or so)
2 — Cone’n Around Part II – 2 For Tuesday
- Same thing as the 1st round – but all Xs are 25 reps on a 4 count / 50 reps total
(10 count or so)
(Mosey to the bottom of the wall, where the 3 cones below are)
[ PF = Push Forward ]
3 — Up and Over
- 3 lanes, each with 2 cones (exercises), at the bottom of a wall, all the way up to the top to the Coliseum roundabout
- Complete one workout at the bottom of the wall
- Scale the wall
- Complete the 2nd workout
- Run up the hill to the top, then back around down the stairs to the bottom
- Complete all 3 lanes
- 50 reps (1 count) each exercise
(10 count or so)
4 — Up and Over Part II – 2 For Tuesday
(Mosey to the Admin Building stairs)
[ Fp = Final Push ]
- Core 4
- American Hammer: 25
- LBC: 25
- Penguin: 25
- Dead Bug: 25
- BTTW to the 🇺🇸)
Mary
(Insert information about any additional post-Thang work)
- SWS for the last 60 seconds
COT (Circle of Trust)
Count Off
- 13
Name o Rama
- Pele, Title9, Glamper, OnStar, Pusher, Duggar, Squirtle, Abacus, Scrubs, Sparkler, Tenderfoot, Drum Major, Steam
Word
- “I don’t feel brave right now”
- “That doesn’t mean you aren’t brave”
- From a show my wife and I watch on Netflix called SWAT
Hear some things I’ve said, either verbally or mentally, over the past year, that go along with this.
- I don’t know if can do this
- That doesn’t mean I can’t do this
- I don’t feel like I have what it takes
- That doesn’t mean I don’t have what it takes
- I don’t feel good enough
- That doesn’t mean I’m not good enough
- I don’t feel like I’m leading or serving well
- That doesn’t mean I’m not leading or serving well
So I encourage you to think about the statements you say to yourself, either out loud or in the deepest parts of mind, and flip the script.
Just because you feel a certain way, doesn’t mean you are a certain way.
Feelings don’t always reflect reality.