Form Week Friday at the Falcon focused on two foundational F3 movements: merkins and squats (also admire that absolutely astounding and amazing alliteration).

Form tips for merkins: place hands shoulder width apart (or slightly wider); engage abs, quads, and glutes; elbows point back (not out) during lowering phase

Form tips for squats: place feet slightly wider than hip width apart; drive through the balls of the feet during the upward phase; keep chest and chin up

To reinforce these principles, the workout emphasized merkin variations, squat variations, and core exercises (since adequate core strength is required to complete merkins and squats with proper form).

The PAX were divided into 3 groups. Each group was sent to a station. At each station the PAX completed 1 minute of the prescribed exercise. After the minute, the PAX rotated to the next station.

Station 1 (Merkins + Variations)

• Hand release
• Diamond
• Offset hands
• One leg
• Carolina dry dock
• Plyometric

Station 2 (Squats + Variations)

• Jump squat
• Side squat
• Overhead squat
• Jump lunge
• Skier squat
• Toes squat

Station 3 (Core)

• Superman pull downs
• Plank circle
• One leg Homer-to-Marge
• Plank walk outs
• Ski abs
• Side plank raises

This workout epitomized F3 at its best. The external conditions were objectively discouraging – a rainy 50 degree morning after a week of dry 65-70 degree mornings provides a perfect pretense to hit snooze and slide into Saturday. Yet 20 PAX chose encouraging internal conditions and said, “you know what, I think 50 and rainy is the perfect way to begin my Friday.” These 20 PAX showed up to a cool wet workout and brought their best to it. Effort and energy were high throughout the 45 minutes, even (especially) during the exercises that put the PAX on the ground and soaked them. A strong brilliant rainbow appeared during COT. After COT most of the PAX spent at least a few minutes in the parking lot sharing company and soaking in the awesome sight above.

This workout captured several elements of the F3 ethos (as I interpret it):

• We do not control external conditions, but we do choose our internal conditions.
• The choice we make about our internal conditions affects the trajectory of our morning (and by extension the trajectory of our day and – eventually – the trajectory of our years and lives).
• When debating between the appealing and the correct, act on the faith that someone (or 20 someones) will join you on the correct path. You will not have to walk the whole path alone – others will join (or follow) you. But that first step, the one to get on the path, that one’s on you.
• Choosing the correct path (aka showing up) is only step one. How you walk the path (aka the attitude, energy, and effort you bring to the workout) is just as important as getting on the path in the first place. What you bring to the path will be reflected back to you by your fellow walkers – if you bring enthusiasm, encouragement, and energy then you will receive it from those around you.
• This morning’s rainbow was so brilliant and awe-inspiring precisely because of the 45 wet sweaty minutes which preceded it. It would have made a fine sight in any context but the work we did together in the darkness added a layer of intensity and brilliance to the rainbow’s light.
• The best moment of the morning (for me) occurred immediately after COT. It was the moment when the PAX stood in the parking lot with eyes pointed skyward admiring the rainbow in each other’s company. Something about this moment and the camaraderie imbued in it struck a chord with me. There is something special about the bond shared with the men in our F3 community who choose to walk with you, rain or shine.