AO: The Pump Station
PAX:
Ukulele-Q
Flat Rate
Sherpa
Fossil
Colt-45
Shepherd
Crawdad
Workout: Buddy Beatdown
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 15 “Side Straddle Hops”, 10 “Chain Breakers”, 10 “Willie mays hayes”
The Thang:
2 blocks for each pair, one stays on the bottom the other is carried uphill through 3 sections divided in 2 each.
Partner work – Do an exercise together for 10 rep before moving block up the hill.
First section is 10 clap merkins, with bear crawl push of the block up hill while the partner does curls with the other block.
Second section is 10 squats with hands locked leaning back, murder bunnies while partner does goblet squats.
Third section is 10 sit ups with feet locked on each other with a clap on top, rifle carry up hill while partner does WW2’s.
For the second block it’s all the same exercises but the partner on the bottom does merkins, squats and normal sit ups while waiting for the switch.
If there’s time come back down and do partner carry, either wheelbarrow or piggyback 50/50
Reflection:
So I thought the workout was pretty solid, but the first challenge was having an odd number of pax, then explaining it properly which I clearly didn’t do. We ended up just moving all of the block up half a section, and the bottom hill exercises went out of order, while the block movement exercises got fixed right away. It was still totally possible to do a team of 3 but that was the team that ended up not doing the partner carry at the end because we had an extra block to move.
With some better explanation from me and a whiteboard with a sketch to help visualize, the workout would have gone much smoother instead of the chaos that ensued within the first 5 minutes.
Despite the faults, we worked our bodies well, got wet and flappy, and had some laughs.
Music: no music this day, just the pax, rain and wind.
Count-O-Rama: 7
Name-O-Rama
The Six – Fossil
Fossil is as impressive and respectable as ever, coming for both run and beatdown, running from and back to his house even under rain. Truly an example to follow and a goal to achieve, especially given his age of 70. This “triple respect” of Blackswamp is beast.
LDP3
Recap of the week on the SMSK 15 on discipline. This focused on spiritual discipline, on how it is necessary to not only hone our bodies but our spirits too. A true warrior grows in his physical capabilities without neglecting his mental and spiritual training. Something as simple as 5 minutes reading scripture can go a long way. The catholic church has daily mass readings that include a new or Old Testament passage, a psalm and a gospel reading and it is a good place to start even if you’re not catholic.