The last day of January seemed like an appropriate time to briefly reflect on New Year”s resolutions and goals. One goal for F3 is that it be a deepening community where every man who comes out feels strengthened in all aspects of his life and knows at least several other men well enough that he would feel confident calling upon them in a time of need – a true band of brothers. 17 PAX braved the cold to participate in a team-building themed work-out.
Warmup: Lap around Field, SSH, Sumo Squats with Alternating Leg Lifts, Merkins, Supine Merkins, Side Plank Toe Touches, Carolina Dry Docks
We then split into squads of 4 that did the rest of the workout together.
For the first activity, we walked through the designated exercise at each corner of the field together, which consisted of the following:
Corner 1: Merkins performed in unison as a squad laying in a square formation, with each man”s feet on another man”s upper back.
Corner 2: Squad bent knee sit-ups performed with two men facing the other two, arms and legs interlocked
Corner 3: High Fives performed with two men facing the other two, jumping up in unison from squat position and giving high fives to the man opposite
Corner 4: Single leg calf raises performed in unison with the squad in a line with arms on shoulders
Each squad then completed two circuits of the above stations with 20 reps at each station. As a rest between circuits, each squad held a low squat hold while they shared names and hobbies. PAX were encouraged to remember this information in case it was required later in the workout to avoid penalty burpees.
In the second activity, each squad had to race around a designated quadrant of the field. The first edge of the each squad”s square had to be traversed as a plankipillar (bunny hopping over legs of team members and then holding low plank for squad-mates to do the same). 30 supine merkins were then performed together at the corner. The second edge had to be traversed as an Indian run bear crawl, following by 30 backbows at the next corner. The following two edges were traversed as quickly as possible via broken wheelbarrows. The first squad to return to the center of the field and get into squad merkin formation avoided 5 penalty burpees provided one of them could furnish the names and hobbies of all his squad-mates (which was done successfully).
It was great to hear about some of the hobbies shared among the PAX. Thanks to everyone for coming out and embracing the team theme.
**Posted on behalf of Food Lion.**