THE SCENE: 47 degrees – dark – windy
F3 WELCOME & DISCLAIMER
“Welcome to F3: Fitness – Fellowship – & Faith! It is 5:30 so we’re gonna go ahead and get things started. My name is Steam and I’ll serve as your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but you came here to work so we are all going to push each other to give 100% at all times.”
“That being said – thank you for being here this morning and showing up not for yourself – but for the man on your left and right – watch their back just like they’re going to watch yours.”
WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence
2. Rockette: 15 x 4 in cadence
3. 1 Armed Slow Pitch: 8 forward each arm in cadence
4. Forward Lunge: 10 x 4 in cadence
5. Cherry Picker: 10 x 4 in cadence
6. The Slow Clap: Literally a slow clap that builds up – actually pretty cool and great way to kick things off/rally the men together before the mosey/beatdown.
THA-THANG:
- Mosey to edge of WFP (World’s Fair Park) field
- Merkin Line
- PAX assembled shoulder to shoulder across field in Merkin plank
- 1st man says the following commands:
- “Ready!”
- “1 – 2 – 3” = 4 count merkin
- PAX executes a 4 count merkin sequence once
- The 6 runs to the front while the rest of PAX remains in merkin plank position
- Repeats the original commands – everyone executes 1 – 4 count merkin
- Rinse & Repeat until halfway across the field
- Once halfway across field –> Bernie Sanders the other half
- Mosey to W. Hill Avenue
- Upon arrival at W. Hill Avenue –> 10 squats in cadence
- Bear Crawl American Indian Hill (Up)
- PAX assembled in single file line facing up W. Hill Avenue
- QIC calls out “Left” & “Right” as PAX bear crawls up the hill
- The 6 bear crawls from the back to take the first position
- Rinse and repeat until entire PAX is at the top of the hill
- Mosey around Church on corner of W. Hill Avenue and halt at top of Cumberland Avenue hill facing towards Univ. of TN
- Upon arrival @ top corner of Cumberland Avenue –> 10 squats in cadence
- Lunge-Squat American Indian Hill (Down)
- PAX assembled in single file line in the squat position facing downhill
- 1st man commands:
- “Ready!”
- “1 – 2 – 3” = lunge 3 times down hill
- After 3 lunges are executed –> hold in the squat position until the 6 sprints to the 1st position
- Repeats original commands –> PAX executes 3 lunges + holds squat until 6 arrives at the front
- Rinse and Repeat until halfway down the hill
- Mosey down to the bottom of the hill across from WFP American Indian Run formation
- Hold squat position until traffic light/crosswalk sign turns green/go
- Must have been the longest light in TN –> PAX executed 20 calf raises in cadence until green light was extablished
- Mosey to Clinch Ave./Entrance to WFP American Indian Run formation
- Gather before bridge across WFP on Clinch
- “I’m Up – He Sees Me – I’m Down”
- Scenario of sniper on a rooftop –> all PAX must cross WFP bridge on Clinch safely
- All PAX start with chest flat on ground
- Upon command “I’m Up!” –> get up and sprint towards the other end of bridge until the command “He Sees Me!” is given
- Upon command “He Sees Me – I’m Down” –> PAX drops down with chest flat to the ground
- Executes 5 merkins in cadence
- Waits for command of “I’m Up” to move
- Rinse & Repeat until all PAX are across the bridge safely.
- Gather by stairs leading down into WFP by BigBall
- PAX executes 10 squats in cadence
- Battle Buddy teams are formed at top of stairs
- Wheel-barrow Buddy Carry (Down)
- Each battle buddy team alternates wheel-barrow carrying the other down one section of the stairs going down into WFP.
- Battle buddy whose legs are being held climbs down stairs (decline) on hands
- Battle Buddy switches upon each new increment of stairs
- PAX executes flutter kicks until 6 is recovered at the bottom
- Mosey around water perimeter of WFP American Indian Run formation
- Gather under WFP amphitheater @ the stage
- Stage Merkin Line
- All PAX are shoulder to shoulder (tightly) starting from the right end of the stage
- 1st man commands:
- “Ready!”
- “1 – 2 – 3” = 1 – 4 count merkin sequence
- All PAX executes 1 – 4 count merkin sequence under 1st man’s command.
- PAX hold incline merkin plank until the 6 recovers to the first position
- Repeats original commands
- Rinse & Repeat until all PAX have made it to the other end of the stage as a unit
- Mosey back to AO start point
- Once feet hit the grass field that separates PAX from original AO start point = full speed ahead – leave nothing in the tank all out spring
MARY:
Splashin Merlot is a sign of character/grit/dedication to push yourself hard throughout the workout – well earned.
COUNT-OFF & NAME-O-RAMA
15 PAX // No FNGs
CIRCLE OF TRUST/BOM:
“Be an ambassador of hope”
When people look at you or come in contact with you – are you an ambassador of hope to them?
It’s so easy to lose hope in the world we live in today but we, the men of F3 are called to lead and serve as HIGH IMPACT MEN & Ambassadors of Hope for Him. Consider the impact you have within your spheres of influence – family – job – relationships – etc —> Be the ambassador of hope in someone’s life that enables them to keep going. Be the ambassador of hope that helps other men realize there’s something different about you and they want to know more.
KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!
ANNOUNCEMENTS:
Need Saturday Q for Big Ball this week –> Red Writer stepped up and volunteered
Encourage PAX to sign-up to Q – it’s an honor and humbling