AO: The Fortress
PAX:
Ukulele – Q
Stark
Spaulding
Coconut
Meatloaf
Flo
Binford
Quick Draw
Landslide
Tarnished
Isosceles
Workout: Snowball Suicides
FNG’s: no
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-ups: All in cadence 10 count “Motivators”, 10 “Chain Breakers”, 10 “Windmills”
The Thang:
Build upon baseline 10”Side straddle hops”(2is1) with suicides, always 10 reps for exercises. Run to first cone, do 10 leg raises there and bring it back to base. Now the base is 10”Side straddle hops” and 10 leg raises, proceed the same way to the second and third cones with “merkins” and jump squats. Introduce the block and carry it to and from the cones: 1st cone is “WW2”, 2nd is block swings, 3rd is “CPR’s”. When the baseline has all the exercises, had 10 “man makers” and run a normal lap of suicides. Climb back that from that point on removing an exercise at a time starting “with CPR’s”
Reflection: Went pretty well, the climbing back down on exercises was thought of on the go, and the plank during add breaks on the music did had quite a bit to the challenge.
Music: Red Flag – Billy Talent, Black Betty – Spiderbait, Enter the Sandman – Metallica, Burn it to the Ground – Nickelback, Animals – Nickelback, Shoot to Thrill -AC/DC, Seven Nation Army – The White Stripes – Should I Stay or Should I God – The Clash, Danger Zone – Kenny Loggins, No Good – Kaleo
Available playlist on sporify.
Count-O-Rama: 11
Name-O-Rama
The Six – Isosceles
Exemplary member of the group, Iso pushes himself and people no matter the wourkout.
LDP3
SMKS 16.1 – The ruthless elimination of hurry
Binford challenges us to be more present throughout next week and focus our time on the people around us.
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