THE SCENE: Just about perfect weather – 50 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 25
- Cherry Pickers IC x 10
- Tempo Squats IC x 12
- Merkins IC (4 ct) x 15
- 2 sets of 5 burpees OYO as we toured the circuit
THA-THANG:
We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.
- Station 1: Mountain Climbers (4 ct.) and Squat Jumps
- Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
- Station 3 (pavalon): Bench Rows and Derkins
- Station 4: Supermans and Hello Dollies (4 ct.)
- Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
- Station 6: Merkins and Lunges
Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.
MARY:
Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.
COUNT-OFF & NAME-O-RAMA
38 strong this morning – No FNG’s
CIRCLE OF TRUST/BOM:
When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.
When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.