THE SCENE: Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog
F3 WELCOME & DISCLAIMER
- Welcome to F3: FitnessFellowshipFaith
- Name is Steam & I’ll be your QIC this morning!
- A couple things before we begin:
- Not a professional
- You’re here on your own volition
- Modify as you need but push yourself and the men around you. They deserve to be pushed and motivated and so do you.
[ Name of the game for this morning is 1 foot in front of the other ]
WARM-O-RAMA:
☐ Motivators: 10 IC
☐ Rockette: 10 x 4 IC
☐ Iron Mike: 10 x 4 IC
☐ Michel Phelps: 10 x 4 IC
☐ Windmill: 10 x 4 IC
☐ Merkins: 10 x 4 IC
THA-THANG:
(Mosey to Cardiac Hill)
☐ Battle-Buddy Up
☐ You and your BB have 3 points of contact
☐ Top – Curve 1 – Bottom
☐ Top: 15 BB sit-ups (hold feet)
☐ Curve 1: 15 1-count buddy merkins (Hugh five)
☐ Bottom: 15 squats
(Sprint back up to the top and hold the plank)
☐ 10 down/up merkins All-Together
( 10 count)
☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15
(Curves led PAX in 10 up/down squats)
(10 count)
(Mosey to path that goes towards dock)
☐ 2 lines —> bear crawl to the dock
(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)
(Mosey on to the dock)
[ Quarter Pounder ]
☐ 25×4 flitter kicks
☐ 25×4 LBCs
☐ 25×4 hello dolly’s
☐ 25×4 straight legged curls
(Mosey to hill before Everest by way of:
—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest
@ Small Pavilion
- New Battle Buddy
- BB1: Wall-sit + overhead seal claps
- BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
- Rinse & Repeat 1
(10 count)
(mosey from small pavilion in 2 lined American Indian style)
.25 later —> merge into 1 big American Indian run mosey
☐ Bear crawl up the hill and over the top
(Mosey to base of Everest)
“I’m Up – He Sees Me – I’m Down”
☐ “I’m Down” command – 5 merkins and hold until the next command is given
—> “I’m Up!” Command = sprint up Everest
☐ All the way to the top
(Sandy is planted at the top of Everest behind tree at the top middle)
(Battle buddy Sandy Run to AO)
—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back
PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot
- Sandy Toss + 5 up/down merkins up the hill to the parking lot
- 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top
MARY:
– 2 rounds of Boat/Canoe
– Cashed out the day with ATMs
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG = 17 total HIM
Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies
CIRCLE OF TRUST/BOM:
The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.
MOLESKIN:
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
– Teddy Roosevelt
☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right?
☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”
ANNOUNCEMENTS:
1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon
2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.
Keep the Faith & Fight the Good Fight!
