YHC had the great pleasure of leading a fine group of PAX on a journey of growth and reflection around my M’s alma mater. When planning how best to serve the PAX this AM, I thought long and hard about what makes F3 such a powerful influence in my life and why we keep coming back to the gloom. We come together as individuals with nothing but the will to forge on and the desire to be better men, but we leave together with everything. With that in mind, YHC led the PAX through a coupon-free beat down with a focus on the full-body fundamentals.
Warmup
- SSH IC x10
- Imperial Walkers IC x10
- Slow Willie Mays Hayes IC x10
- Arm Circles IC x 10, both directions
- Slow Merkins IC x20
The Thang
Mosey to the bottom parking lot/track entrance the long way around JHS, giving the PAX a chance for a little 2nd F, while we prepared for the real deal. Once we got to the guard rail, we got to work.
- Phase 1 (guard rail)
- The Dip IC x 20
- Air Squats IC x 20
- 3 sets
YHC led the PAX the few steps to the bottom of the hill for Phase 2. After a quick instruction on the Jackass Merkin (1 Merkin + Donkey Kick = 1 Jackass Merkin), we got busy.
- Phase 2 (Jacob’s Jackass Merkin/Burpee Ladder)
- Jackass Merkins x 10
- Run to top of hill, 1 Burpee
- Run to bottom of hill, Jackass Merkins x9
- Run to top of hill, 2 Burpees
- Etc.
- Last set – Jackass Merkin x1, run to top of hill, 10 Burpees
With most of the PAX at least 80% there (except Sweats who finished), YHC had to call a halt and we moved on to Phase 3. The PAX met back at the bottom of the hill (Burpees while we waited for the 6). Then just for fun the PAX did a Bear crawl race to the top for a prize.
- Phase 3 (Super set Pull-ups & Iron Mikes)
- Rotate between I-beam Pull-ups x5, Iron Mikes x5 (four-count) OYO
- 3 Sets, modify as needed
Mary
- Flutter kicks IC x25
- WWIIs IC x20
With a little more time than expected, YHC decided to throw an audible and call out a Ring of Fire.
- Ring of Fire (Each PAX picks a different core exercise for themselves and counts a four-count to 5 IC, while the rest of the PAX does Flutter kicks IC) – 55 four-count Flutter Kicks later we moved on to the last exercise.
- Box cutters x20
Announcements
- None mentioned
CoT
It’s been about 5 months since YHC’s first post with F3 @tabaccoroad (Thank you @knope for welcoming me into the fold!). Whether I knew it at the time or not, I’ve been preparing for my VQ ever since. It is only through the leadership and example of other men in this community, that I was able to show up ready to lead, knowing that when I stumbled you’d have my back. Thank you all for your presence and influence in my life, and for giving me the confidence to lead. It was my honor.
I also wanted to give a special shout-out to our entire community of teachers, administrators, support staff who have the great responsibility of teaching and caring for our children every day. In the coming weeks, the state of North Carolina teachers and administrators are working together to influence our elected leaders to provide the resources they need to get their jobs done and grow our children. Please show them your support and understanding as they work through this process.
For the many that have come before me, thank you.
SYITG