THE SCENE: Low 60’s, pretty chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xCherry Pickers, 15xlbac fwd/bck, 20xSSH, 10 Tempo Merkins, 10 Tempo Squats
THA-THANG:
Mosey to the large parking lot and “Belch” our way back towards the coupon pile. 5 merkins on every line then pop up and sprint to the next line. 10 rounds in total.
At the coupon pile, grab a CMU and complete the following.
5 exercises to choose:
- CMU Squats
- CMU Curls
- CMU Tricep Press
- CMU Thrusters
- CMU Swings
Over 5 rounds, pick one exercise and perform 50 reps, then run to the top of the stairs and perform 1 burpee, repeat with 40 reps, and so on down to 10 reps. Must perform all exercises, but you pick which round to do them.
Mosey over to the bright parking lot to meet the Kraken.
The Kraken: 9 cones spread out in a circle with an exercise written at each cone:
- Travoltas
- Star Jumps
- Heals-to-Heaven
- Diamond Merkins
- Bobby Hurley
- BBS
- Werkins
- Imperial Squat Walkers
- Monkey Humpers
Partner up and perform 25 reps of the exercise. One partner must crab walk and one must bear crawl to the light pole in the middle then back to the next cone.
Called time a little before one full round.
MARY:
20xFlutter Kicks, 20xFreddie Mercuries, 20xBBS, 20xPickle Pounders
COUNT-OFF & NAME-O-RAMA
13 HIMS with 1 FNG, Welcome Scrubs! Kudos for driving all the way from Clinton.
CIRCLE OF TRUST/BOM:
Plugged the book “Point Man” by Steve Farrar
Discussed the importance of Quantity vs Quality of time spent with our kids/family. It’s impossible to know when you will have a “teaching moment”, especially with younger kids. There is a major issue in America today and a lot of it stems from a lack of male leadership, hence the importance of F3’s mission. In order to make a lasting and impactful impression on our families, we need to be spending a lot of time with them. There is a negative trope often portrayed in media that fathers are supposed to spend “quality” time with their children (i.e. being the fun dad by taking kids for ice cream), however, we need to be sure we aren’t neglecting “quantity” time with our children.
MOLESKIN:
Shoutout to Dartgun for taking my jab at doing 50 thrusters to heart and knocking them out like the beast he is.
ANNOUNCEMENTS:
Hardship Hill this Saturday. Even if you’re not racing, consider coming out for a bit to check it out and encourage the team.