September 1st marks 1 year of F3 for YHC.  I signed up for the anniversary Q and aimed to bring a few highlights from past Qs and posts.

Warm-up:

Mosey to los ballos at start of River Walk and circle up for: Good mornings x 11 IC, WMH x 10 IC, Imperial Walker x 10 IC, Seal stretch (while I explained the goal of  getting into the mindset of pushing through your quitting points and always working to elevate the 3 Fs) , Mtn Climbers x 20 IC.

The Thang:

Pax SSH and 1 by 1 sprint up the stairwell of the parking deck and circle up at the very top.  Hold plank for the 6.

Circle up for Chumbaburpees (to Tubthumper by Chumbawamba) – the Pax SSH until “I get knocked down” where 1 burpee is performed and then back to SSH.  This is almost 5 minutes of this cadence for 27 burpees and a lot of SSH (which is arguably the worst part…holy calf burn).  Thanks to Nickelback for the spare speaker.

Mosey down stairwell of parking garage to level 1 and then OC Library parking lot to circle up for:

Dan Taylor – air squat followed by lunge in 1:4 ratio.  We made it to 7 air squats and 28 lunges for total of 28 squats and 112 lunges.  I stopped us after the 7 to allow time for a few more pearls but feedback from the Pax was that there was a residual leg burn a few days into September.

Mosey down stairwell of parking garage to Weaver Street parking lot.

Bearmuda Triangle – this was a modified version of  one of the pearls led by a Floyd Q in my FNG post.  3 cones set up about 30 years apart.  Round 1 bear crawl to each cone with 1, then 2, then 3 merkins at each cone.  Round 2 modified to crabwalk to each cone with 2, 4, 6 merkins at each cone.  Round 3 bear crawl to first two cones with 8 and 12 merkins, then sprint to cone 3 with 16 merkins.  Instructions given to pick up the 6 at each round.  The F3 Credo of: Leave no man behind, but leave no man where you find him has been exemplified from day 1 and an impressive aspect of this organization.  Something I like to encourage each time I Q.

Mary:

I had to bring back the Slosh Pipe.  There was season this winter in the Northern Province where the Pax got into homemade coupons.  The Pax circled up and rotated calling out an exercise for the others (e.g. plank, stand on 1 foot etc) while holding the slosh pipe as long as possible.  A few studs had to be called for time.  Some have described this on the inter-webs as akin to wrestling a cobra .  And that is probably closer to the truth given the snake bite from the grip tape I added.

COT:

Great to have Malware and his 2.o, Potter, visit the Northern Province.  Hillsborough’s 1st 3rd F event to help a local woman move some items out of a storage unit is on 9/14/18 at 4 PM or whenever you can arrive.  See details on Slack.  Prayers for Pax traveling over Labor Day, those with illnesses in the family locally and those requiring travel and a caretaker and the Pax left home to take care of 2.0s.

NMS:

As I reflected on the last year, it is encouraging to see how engaging with F3 has put more intentionality and accountability into each of the “Fs” for me but I can see where I have gotten comfortable in the middle of the Pax.  I encouraged the Pax to push each other every week to move form amateur to pro.  “No growth in the comfort zone” is a bit cliche but I think describes this well.  For some Pax the focus may be on stagnation in the 2nd or 3rd F.  It’s all about “little and often over the long haul”.  I did this a few years back and found it to be extremely powerful.  The book is helpful to guide you through it…

Coffeteria at Cup A Joe in Hillsborough – enjoyed the company of Buffay, Nickelback, Muzungu & Milton for good conversation and beverages.