THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness/Fellowship/Faith
- My name is Steam and I’m ready to get steamy.
- Couple of things before we begin:
- Not a professional
- You’re here on your own volition
- I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
- Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count
WARM-O-RAMA:
- 4 Count Merkin: 10 x 4 IC
- Mountain Climber: 10 x 4 IC
- Rockette: 10 x 4 IC
- Squat-Bender: 10 x 4
- SSH: 10 x 4 IC
THA-THANG:
[ Theme of 10s for the day ]
(Mosey to Big Ball Stairs)
[ 10 for 10 ]
- All 10 exercises will be done here at the bottom of the stairs
- 1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.
- 2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
- (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)
- The Xs
- 1st 5:
- 10 merkins (down/up)
- 10 V-Ups (1 count)
- 10 wide merkins (down/up)
- 10 spider-mans (1 count)
- 10 4 count merkins
- 1st 5:
( 20 Seconds in between the 1st 5 and 2nd 5 )
- 2nd 5:
- 10 squats (down/up)
- 10 plank jacks (1 count)
- 10 iron mikes (1 count)
- 10 Oblique crunches (1 count)
- 10 lunges (1 count)
( 20 counts of rest )
“Sometimes the only way you can go is up – so up we go)
(Mosey up the full flight of stairs to the top)
(Mosey to WFP entrance across bridge on the Left)
[ Level Up ]
- In a circular fashion around the monument at the entrance to WFP
- 5 incline merkins on lowest level
- push-up hands to the second level — 5 incline merkins
- push-up hands to the top level — 5 incline merkins
[ DimeLight ]
- Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
- Tired? Sore? Push a little longer – and pull one of these guys with you to push as well
(PAX is spent – but still rocking)
(Mosey under the bridge by the water)
- Battle buddy up
- Battle buddy teams against either side of the tunnel/bridge below the Big Ball
[ 1 more + 5 ]
- BB1: handstand against wall
- BB2: Bear crawl to the middle (ruck as a point of contact)
- Execute 1 merkin
- Bear crawl back to recover BB1
- BB1 & BB2 switch roles
- However – BB2 now does 2 merkins
- Same thing next time, except BB3 does 3, so on and so on
- When BB team finishes 5 merkins total – hold the wall-sit
(Rest = 5 SSHs in cadence)
- BB teams back on the wall
- BB1: Wall Sit
- BB2: Long jump to the middle (ruck)
- Execute 1 burpee
- Long jump back to recover BB1
- BBs switch roles
- Same deal as above
(10 SSHs all together)
- Single file line going towards AO
- American Indian run back to ShovelFlag
[ At ShovelFlag/Next to AO ]
MARY:
[ Quarter-Pounder ]
- 25 flutter kicks (4 count)
- 25 LBCs (4 count)
- 25 American Hammers (4 count)
- 25 Mountain Climbers (4 count)
^^^Holy crap that’s a core killer ^^^
[ Yoga with Steam – 5 Minutes ]
- Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
- Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today
COUNT-OFF & NAME-O-RAMA
12 PAX – No FNGs
CIRCLE OF TRUST/BOM:
[ What do you do when you don’t get the results you want? ]
MOLESKIN:
- Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout.
- So what now?
- And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time.
- Regroup. Get back up. Stay in it.
- Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward.
- Maybe a bigger question is not what your initial instinct is but who/where do you run to?
Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4