5 PAX and I met up at 0515 to get some EC Murph in prior to the ME. T-Claps to Griswold for keeping the Murph train fully engaged and on track. The EC 6 pack were met with 14 more at Thicket Central for my 1 year F3 cake day. When signing up to Q this workout, I felt the most appropriate way to celebrate was to pay homage to co-Qs Boyardee and Link who led my first beatdown, entitled “Maye Day” (a tribute to Luke Maye’s buzzer beater the day before that lifted the Heels past KY and into the Final Four in last year’s NCAA Tourney).

Here’s what went down:

WARM UP

SSH x25, IC

Imperial Walkers x 20, IC (thanks to Boyardee for refreshing my recollection!)

Arm Circles F/R (Little, Big, Bigger, Biggest) x10, IC

THANG ME

Head to the Playground structure. Partner up for a Pull Up session, starting with a set of 10 reps, then descending by two’s (10, 8, 6, 4, 2) for a total of 30 reps.

Once each partner got their dose of pull ups in, we moseyed over to the Gazebo. Split the PAX into 1s and 2s. The 1s heading under cover for 20 single count dips, while the 2s went out to the street for 20 single count curbkins (feet elevated). Flapjack. Repeato, except round 2 involved 15 reps of each exercise. (** In the OG workout, the entire group performed 20 dips, 15 dirkins, 15 dips, 10 dirkins. A bit larger group required making a quick modification).

Run to the street. Partner up for wheelbarrows. First group took it to the first intersection, switcheroo, second group took it to the next intersection (approx. 30-40 yards each). Plank hold while waiting for all to finish. As a group, complete 20 merkins, single count.

Run to the Great Meadow basketball court. Stay with your partner to get some ab work in. Partner 1 performed 30 single count “military/gym class” sit ups while Partner 2 held feet in plank position and kept count. Flapjack. Next exercise, Partner 1 performed 30 reverse sit ups (lying on back, straight leg lifts) while Partner 2 stood over and pushed legs down while keeping count. Flapjack. Plank hold until everyone was done.

Run down to Pollard Middle and find a place in front of a bench. With the size of the group today, a few needed to either wait until a place was available, or go to the curb. PAX performed 10 Box Jump Burpees (standard burpee with a box jump onto the bench) OYO. Curb folks had option to double rep count.

Run to bottom of the stairs leading up to the Pollard Middle athletic field. Plan was to do 10 sets of stair climbs (up & down = 1 set). Due to time constraints, we ended up doing 8 sets (or 8 ups & 8 downs). A couple of the OG guys who were at last year’s workout seemed to think that perhaps each up and down counted as an individual set. Either way, the group got some decent active recovery in and were now ready for the run back to the AO for some MARY.

PAX strung out a bit on the run back to AO. Those who made it back earlier started up on some LBCs while I ran back to bring in the 6. I took over cadence count on LBCs until all joined into the circle. LBCs x40, IC. With a minute left for MARY, I turned to Rambler’s 2.0 Hickory to call out the final exercise of the day: Plank hold! We ended the session with a Plank Hold ring of fire. Round 1, each PAX performed 1 Merkin; Round 2, each PAX peformed 2 Merkins. Mission Completo. (** OG workout ended with 20 WWIIs and 20 AmHams).

COT/BOM 

Count-o-Rama

(Informal) Announcements

• Kudos/T-Claps to Chum and the Qs for the Inaugural run of The Gambler. For those who were involved, it was apparent how much time went into setting everything up. Outstanding event, well planned, organized, and executed. Awesome job to all participants.
• T-Claps to Boyardee and Link for creating the original “Maye Day” workout. T-Claps to all you FNGs that come out to your first post and keep coming out consistently. It took me 4 days to recover from my 1st post and at least a couple weeks until I posted again.
• T-Claps to Marky Mark for all his hard work in getting F3 established in BC, as well as the OG brothers who got this movement going and made this all possible.
• T-Claps to the brotherhood, old and new, that come out and lead/participate in these workouts. You are a role model and inspiration for us all.

Name-o-Rama

BOM

As I reflect on and think back over this past year since my first post at the Thicket, I am amazed and humbled by all that has happened and how far I have come. I think about everything I have been able to accomplish and I realize that much of it has to do with F3 and the awesome group of brothers we have here. I think anyone can start working out and change their bodies for the better, but in my opinion, the real magic of F3 is how it changes your mind for the better. See, this world wants you to believe that you don’t count, that you don’t matter, that you have no value…it wants to keep you in your place, and tells you why bother? What’s the point? But, here, among the F3 brotherhood, it is exactly the opposite. Here, you are told you do matter, that you have value, and no matter what you put your mind to, that you can do it and go on to bigger and better things. The brotherhood will not let you fail. You hear that enough times and it changes your mind. You no longer see things as obstacles, but as opportunities. I see it time and time again…guys will come in and at first, they are like, “Ah shit! What did I step into? Can I do this?” I felt the same way. But, the more they come out, the more they get inspired by the brotherhood, the more they are able to do, and then you start to see their perspective change. Those “Ah shit!” moments turn into “Aha!” moments, and it starts to make sense and they start to get it. The light bulb goes off and they realize they CAN do it…they WILL do it. And it is inspiring AF. Change your mind for the better, and you can change the world for the better.

I look forward to this next year and cheering you all on as you take on new opportunities, climb to new and greater heights, and crush your goals. Whether you realize it or not, each and every one of you is an integral member of this F3 brotherhood and community. Each and every one of you is an inspiration to me. Get after it, brothers. Let’s get out there, get our minds straight and change the world for the better. SYITG, Aye!