Tag: Ribbed

THE SCENE: 40(ish), the gloom is alive and well.

F3 WELCOME & DISCLAIMER

• Welcome to F3: Fitness – Fellowship – Faith
• My name is Steam – I’ll be your Q this morning
  • I’m not a professional
  • You’re here on your own volition – you made a choice to be here this morning.
  • You know your body better than anyone – if you need to modify any of the exercises we do this morning feel free to do so. BUT push yourself and those around you – let’s go to work.
• Q introduces FNG Bo Harris

WARM-O-RAMA:

• SSH (Side-Straddle Hop): 18×4 in cadence
• Cherry-Picker: 11×4 in cadence
• The Fake-Burpee: 11×4 in cadence
• Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

1. Take the Hill/Trifecta

• • Top of Cardiac: 18 SSHs (1-count)
  • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
  • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

• • PAX executes Take the Hill/Trifecta
  • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

• PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

• • Every 3rd light = 1 merkin (Down/Up)
• PAX executes The Lighted Path
  • 1/2 way through the Q changes up the leadership of The Lighted Path
  • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
• PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

• • American Indian Run
  • When the 6 recovers – leads PAX in 5 1-count squats
  • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

• • 4 corners of AO parking lot
  • C1: 25 1-count cockroaches
  • C2: 25 1-count flutter kicks
  • C3: 25 1-count LBCs
  • C4: 25 1-count Hello Dollys

[ Circle It Up ]

MARY:

FNG broke the Spalshing the Merlot seal – WELL DONE!

COUNT-OFF & NAME-O-RAMA

PAX Count: 21

FNG Count: 1

CIRCLE OF TRUST/BOM:

• FNG Bo Harris initiated into F3
  • Name = Gilmore
• “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
• I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
• What is that fight for you this week? Identify it. Own it.
• Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
• Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
• Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
• Call a brother out this week – Pull a brother in this week.