THE SCENE: Rain has moved on. Ground wet. Chilly. Foggy.
F3 WELCOME & DISCLAIMER: Done and Done. No, the phone won’t be used to order breakfast. It is for emergencies only.
WARM-O-RAMA:
SSH IC x15 | LBCs EW IC x10 |Little of This, Little of That | Tempo Squat IC x5 | Cherry Pickers IC x5
THA-THANG:
Grab a CMU and line up for a “Colonizer Run”
Colonizer Run: Opposite of an Indian Run. Men line up and walk while completing an exercise. The frontman drops off to the side and does CMU Merkins until the PAX passes by. Once the last man passes, the first man yells “Back” and rejoins the line as the new frontman drops off. First-round = curls while walking. Second-round = Rifle Carry. Repeat until getting to the bottom of Dwayne’s Hill
Partner up. One partner runs up the hill and around Dwayne “The Rock.” The second partner starts on the exercise list. Reps are cumulative.
- 100 4 ct. Flutter Kicks
- 100 OH Press
- 100 Goblet Squats
- 150 V-Ups
- 150 Merkins
- 150 Imperial Squat Walkers
Returning to the AO:
One partner Farmer carries both CMUs while the other does 5 4-ct. SSH, 5 2-ct. Shoulder Taps, & 1 Burpee then sprints to catch up to partner. Repeat until back to the CMU Pile/AO
MARY:
Stretching out those arms and shoulders!
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs; Gus from Memphis (sort of) downrange.
CIRCLE OF TRUST/BOM:
I have been struggling during this holiday season with my mental, emotional, and spiritual strength. I have struggled with routines, home life, etc. I have also been getting more and more into the F3Nation podcasts and all the information that the Nation puts out (blogs, books, etc.). I highly suggest getting onto Twitter and looking through all of the F3Nation Leadership and other regions’ leaders to get TONS of wisdom.
I wanted to focus on the 8-Block. It is a practice of writing down and putting all of the important things in your life into a visual medium.
The 8 Blocks are 1. Concentrica (who is most important in your life) 2. Third F (what are doing to help with your faith journey) 3. Second F (Who are you focusing on?) 4. First F (Tracking your fitness goals/journey) 5. Jester (What is holding you back?) 6. Mental Sharpness (What are you consuming to make you better? What movies/TV are you spending time with? What are you reading/listening to? etc.) 7. Date Night (How are you “dating” your M? How are you spending time with your 2.0s?) 8. ALR (Ask, Listen, Remember. Who can you reach out to in need? Who can you get as a mentor? Who can you Mentor?) Below are a couple of links. One to a pdf of the 8-Block and one to the F3Nation Podcast “Stuff Worth Trying” where the 8-Block is explained (much better than it is here).
I used the 8-Block this week to refocus my life going into the new year. It has allowed me to put on paper (and pasted into my journal) my focus for 2022. I provided hard copies for the PAX in attendance, it’s hard not to be a teacher sometimes.
MOLESKIN:
Stuff Worth Trying F3Nation Podcast
ANNOUNCEMENTS:
Truck Stop New Year’s Day workout at the normal time (6 am)
Asylum Sat AM workout at 8:30 am
Polar Plunge at noon New Year’s Day
CHECK SLACK!