YHC rolled up at 0501 for EC. I didn’t even have my shoes on yet. Nickle Back said I should run EC without them to “add to the lore.” How great is it to start a day hearing you’re part of lore? Pretty great if you ask me.
Warmarama
SSH while naming the 5 requirements of a F3 workout, 10 burpees for getting that wrong, Smurf Jacks, low squat while naming reciting the F3 mission statement (tclaps to Nickle Back for almost getting it right), climb stairs to the top of the deck doing one burpee on the first level, 2 burpees on the second, and three on the third. For the record:
F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The Thang
Elevens with alternating wall touches and dry docks. Modes of travel was bear crawl and crawl bear.
1 minute of work at each with 20 seconds rest.
- Shuffle side to side
- World’s Worst Merkin extended version- 5 diamond, 5 Ranger, and 5 wide
- Heels to Heaven
- Shuffle side to side
- Lunge walk with increasing count squats at each turn
- Box Cutters
- Shuffle side to side
- Traveling burpees
- Flutters
Mosey’d down doing 5 Jack%$# Merkins at each turn.
Control Freak Squats and Merkins.
Mary
Homer to Marge IC/IT/IC, Mermaids
Moleskin
If you post regularly at an AOs like D&W that averages 8-10 PAX, you should be Qing every other month. You don’t need permission; F3 workouts are peer lead in a rotation fashion. If you’re an AOQ of such a site, encourage reluctant men to step up. In some other region, the AOQ calls out a PAX and gets his commit to lead the following week. Remember our mission to invigorate male leadership. Somebody encouraged you to lead, right? Go and do likewise.