F3 Q: Saturday, February 4th, 2023
0700 – 0800
[ The Scene ]
- Cold as balls (23 degrees)
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning
- 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?
It’s cold but you will not regret coming out here and getting better this morning 💪
[ Warm o Rama ]
- SSH: 51×4 IC
[ The Thang ]
(Mosey to the Pav)
(1) February Metric Workout Prep
- 4 rounds
- R1
- 5 pull-ups
- 5 incline merkins
- 5 BBS
- Run to the rocks near the gate: 25 rock curls
- R2
- 10 pull-ups
- 10 incline merkins
- 10 BBS
- Run to the rocks near the gate: 25 ruck curls
- R3
- 15 pull-ups
- 15 incline merkins
- 15 BBS
- Run to the rocks near the gate: 25 rock curls
- R4
- 20 pull-ups
- 20 incline merkins
- 20 BBS
- Run to the rocks near the gate: 25 rock curls
Hold a wall sit in the Pav when done with all 4 rounds
10-count? Nay. 52×4 SSH? Yay.
(American Indian run to the bottom of Everest – periodically stopping at stop signs for 10 push-ups and 10 squats)
(2) 5s to the stump and back
- pavement: man makers
- Stump: squats
- 4+1
52×4 SSH
Run to the mulch path, and then to the top of the Coliseum.
Run up the mulch path to where you can see the mountains — execute the core 4
- 25×4 American Hammers
- 25×4 Flutter Kicks
- 25×4 LBCs
- 25×4 Hello Dollys
50×4 SSH
(Mosey to the benches to the right of the Coliseum)
- 5s (Dips + Decline Merkins)
50×4 Rocky Balboas
(Mosey to the Coliseum)
- Ring of fire dealer’s choice – do the exercise for 10 reps on a 4-count, run to the the top of the admin building, and then back (did this 2x)
50×4 silent SSH
Mosey back to the AO (Balls To The Wall for the last light post path)
[ Mary ]
SWS, or as it was amazingly pointed out, it is now SWMS (Stretching With Married Steam)
[ COT ]
- # off – 15
- Name o Rama
- FNGs – 0
- BOM
Two Words: Don’t Forget
Megan and I went to a wedding last night, and then a few hours later went to the funeral and burial of my grandfather. The beginning of a new life and the celebrating/mourning of a life well lived. As the newly-wed couple were exchanging their vows at the wedding last night, these two powerful words popped up in my head: don’t forget. Don’t forget the vows I made to my wife 3 months back, or the man I promised her to be. Then today, we fellowshipped with a hundred or so folks, not forgetting the HIM that my grandfather was.
Because the reality is, at least for me, is that it is easy to forget. In the busyness and distractions of life, it’s easy to forget things. “Don’t forget” has been all up in my face the past week, and these two back to back events really hit home.