THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, Little of This and Little of That
THA-THANG:
Mosey to parking lot across the street and next to ball field entrance. Each man gets a partner. There will be sets of bricks on one end of the parking lot. Partner 1 will take bricks and run across parking lot. He will perform ten mini-man makers at the other end of the parking lot, then run back. Partner 2 will be doing exercises listed below. When Partner 1 returns, he hands off bricks so that Partner 2 can run across the parking lot and do the ten mini-man makers. Then partners switch again and do the next set of exercises. The exercises are:
- Hello Dollies
- Big Boy Sit Ups
- American Hammers
- Baby Crunches
- Bicycle Kicks
Return bricks to curb.
Mosey up hill to the perimeter trail. Everyone will do 20 Box-Cutters in cadence.
Mosey to bottom of Cardiac Hill. We will go up and down hill two times. We will do the following exercises each time:
- At bottom of hill: 20 Hello Dollies (4 count)
- At first turn: 20 flutter kicks (4 count)
- At second turn: 20 decline merkins
- At benches: 20 bench raises
Mosey to playground.
We will do elevens, starting with ten bench jumps and one Big Boy with legs on bench and butt on ground by bench. After the elevens, we will do the following on the playground:
- Planks with right arm, left arm, right leg and left leg raises.
- 10 Pickle Pounders (4 count)
Mosey to AO.
COUNT-OFF & NAME-O-RAMA
Eleven fine men, no FNGs.
CIRCLE OF TRUST/BOM:
The brothers of F3 certainly take the phrase, “Iron Sharpens Iron” to heart. I can think of many ways that this old man has been sharpened by my brothers:
- Pinto and Hooker bringing me out for my first workout and the encouragement I received from them afterwards, when I was barely breathing.
- Zygote, whom I didn’t know until that first workout, circling back to run with me, letting me know it is ok to modify and that I was doing just fine.
- Edit and Dimples, a few months later, bragging on how much I was improving.
- Crawdad, partnering with this old man on workouts and calling me “a beast.”
- Abscess, pushing me on, worrying about the time I almost lost an ankle in a hole in the ground, and pointing out holes for me.
- Only last Saturday, when I was in last place in P-Nut’s Sea Biscuit, having Doubtfire circle back to do some of my exercises for me and run the last lap with me.
- Getting smiles, hellos, and encouragement from all of you brothers every time I come out for an F3 workout. This brotherhood is awesome. I am Sharper because of each of you.