20 Pax posted this am to learn the fundamentals of an F3 Workout and the Whys and Hows behind the things we do within a workout. Work was done. It was a good day!
Conditions: Mostly Clear and 31
The Thang:
Disclaimer/BOM/Prayer
- Mozey around the front parking lot and circle up. (As COP was executed, the reasons behind the order of the calls and counts was given. Clear Communication, understanding and time to think and react. Also explained how to complete the set by the change in your voice)
- SSH x 10IC
- Moutain Climbers x10 IC
- TTT x 10 IC
- Squats x10 IC
- Slomo Merkins x 10 IC
- Tater Q: Keep an eye on the 6 (It was discussed the importance of either sweeping the six or planking for the six. Leave no man behind, encourage each other, and everyone works while others are still working.)
- Indian Run to the teacher’s parking lot
- Bearcrawl in cadence across all spaces-
- Penguin walk back-plank for 6-
- broad jump back- plank for 6-
- bear crawl to starting point-plank for 6.
- Swanson Q: AMRAP (This means As Many Reps As Possible, It’s a chance for the PAX to push themselves to do as many reps as possible and get better. It’s also a way to continue to encourage and push other PAX along the way. Typically, a closed course using cones or other objects as markers for doing exercises.)
The PAX moseyed to the corner of the track near the playground. We lined up on the goal line facing the school. Trees were used as markers for performing exercises.- Sprint to 1st tree – 5 Merkins
- Sprint to 2nd tree – 5 Squats
- Sprint to 3rd tree – 5 Merkins
- Sprint to 4th tree – 5 Squats
- Turn around at 4th tree.
- Work your way back to goal line doing the same exercise and reps at each tree.
- When you get back to the goal line do 5 burpees. Rinse and repeat until time is called.
- Wapner Q – “OYO” (A common rule among F3 AOs is “If you can’t do it, don’t Q it.” Sometimes a pax might be able to do it, but struggle to call it in cadence. In-Cadence is not a requirement. OYO or On Your Own is an effective way to call a set number or reps.)
- Shoulder Press 25 oyo;
- Curls x25 oyo;
- tricep ext x15 oyo;
- Tay-Palms x8ish oyo
- Treadmill Q
- Mosey from blockpile to back parking lot and stop for plank-o-rama and let six catch up. Resume mosey to front lot by shovel flag and plank for the six. (Explained to adjust exercises and time for Mary to finish at 45′)
- LBC – x 15 IC
- Dealer’s Choice
- Russian Twist x 25 OYO – Deadbolt
- Heel touches x 15 IC – Wilbur
- Finished up at 5:45 to respect the time of the pax
COT
- Count-o-Rama
- Name-o-Rama
Moleskin:
- Always good to have a routine reminder of why we do what we do.
- The tag team Q was fun. Need to do that more often.
Announcements:
- Sunday – Tread at 5:30, Front of Hobby Lobby Parking Lot
- Sunday Night – Men’s Dinner at Lexington Baptist
- 1/29 – Oyster Roast at Mount Horeb
- 2/2 – MGC long Run
- 2/16 – Dam to Dam
- 3/2 – 5 year Annivergence
- 3/22-23 – P200
Prayers Requests:
- FryDaddy’s 2.0 – Corbett
- Wap – Travel
- Granola – Grandmother
- Buttermaker – Friend at church
- SimonSays – Grandmother
- Wells Family
- Swanson – Dad
- Maxi Westmoreland
- Momentum on List Items
- WF Sullivan, Former teacher at Lexington and Chapin
- Marriages across the board and wide range of needs
- Pax Dealing with injuries
Devo: What Stage of Paxhood are You In? Where do you want to be?
Freed to Lead talks about the process a pax goes through starting with their FNG Workout (First Bell) and continuing to post on a regular basis. The book breaks this process into 3 stages as follows:
- Survival: We all remember those first couple of workouts where all you could focus on was your own survival and well being. It was a success if you didn’t merlot.
- Thrive: After you pass the worried Merlot stage, you start to push yourself during the workout, or maybe you have the capacity to chat with your neigboring pax because now breathing doesn’t consume your every thought.
- Looking out for others: There will come that Moment when you see a new FNG and what you see is all to familiar. He is who you were when you were an FNG. You can identify with him. You remember how bad you felt and how quitting would seem so easy. But you have seen the other side of this hill and how thankful you are that you didn’t give up. You scale back your workout a little and encourage this pax, stay with him and make sure he keeps moving.
Its ironic how these 3 stages can be mapped directly to each of the “Fs” in F3.
Which do you see your self right now?
Where do you want to be?