21 PAX assembled for YHC’s one year anniversary Q. 6 for an EC circuit of pull-ups, kettle bells, air squats, and running. It’s hard to believe that it’s only been one year of being involved with F3. What a tremendous blessing it’s been to be part of such an inspirational group of men.
WARMUP
1 Burpee for starting one minute late
SSH x 52
2 Burpees
GM x 12
3 Burpees
LBAC x 10
4 Burpees
LBAC reverse x 10
5 Burpees
IC Slow Air Squat x 10
6 Burpees
IC Slow Merkins x 10
Mosey to the common area in front of Parking Deck at 751
THE THANG
Various Crawls:
Bear Crawl to 2nd lantern / Crawl Bear return to bottom of steps
Crab Walk to 1st lantern / Backward Crab Walk to bottom of steps
PARTNER UP
Partner Leap Frog to 1st lantern and back
Mosey to the bottom ramp of Parking Deck
PAX assembled and tried to figure out the safest route up the ramps, we determined that the right lane was safest to avoid traffic from around curves, but either way, PAX prefer when no cars come and go while we are trying to utilize the ramps for our personal acceleration.
PARTNER WORK Ascension of ramps:
While one PAX did AMRAP of the assigned exercise (per level), the other PAX ran up one floor via the ramps
Base Level: Merkins
Level 2: Air Squats
Level 3: Burpees
Level 4: Jump Lunges
Level 5: SSH
10 Count
Level 6: PAX all assembled for the next upward movement —- Bear Crawl up the ramp, crawl bear back down —- followed by 20 jump squats
Last Upward Movement: sprint up the ramp and across the vacant top deck to elevators
Low Squat Hold and take the steps down for recovery, back to AO
MARY:
YHC was pretty gassed, so I decided to call upon willing PAX to lead us in their choice of Mary exercises
LBC’s
Heels (go) to Heaven ;0)
Flutter Kicks
Mountain Climbers
COT / MOLESKIN
I was invited to F3 by Crimson and LowTide, both of whom are close friends. Honestly, for 35 years, I had only knew an occasional run or the enviable HIIT workout that I knew nothing about, but would attempt upon seeing an article. Then there was the Yoga; why would I just bust up into the Yoga room and then hit the steam room at the Y? It seemed pretty weak. I grew up playing baseball, football, and later landed on golf in a more committed fashion at 13, which pretty much dominated all mental thought and self awareness. If I could go back, I wouldn’t change much, I don’t have any regrets, but somehow I missed the boat on seeing activity as a way to improve oneself overall, or move oneself towards overall getting right. The beginning of this year, I made a goal to be thinking about the Heart, Soul, Mind, and Body, but this time with more emphasis on the body. I had to spend a lot of time on the heart, soul, and mind over the years since I was so consumed with myself…fortunately that’s been a good journey, and will always be that. It was all about me and what I could do….which growing up was how did I hit the golf ball, what did I shoot? What can I do to be better at golf? How can I blah blah blah. Anyways, I realized that coming to F3 meant surrendering a lot of control over how I could manage the exercise process, since you aren’t in control of the workout most times…. and that ultimately, the community around it was the motivating factor, what inspires me to excel and be better. I really appreciate the spirit of inclusion and helping each other get better. It’s been a great tool for me. It’s been a fun process of getting introduced to so many new things, ways of getting exercise..whether that be a run, ruck, boot camp, or any number of things that I haven’t done yet. Now, yoga would be a great compliment to other things; I can see how if time allows, any of these things can work hand in hand, to help you feel at your best while pushing limits. I guess for me, I’m a creature of habit, and I like routines, so it’s been good to learn what pushing new limits feels like. Ultimately, and I’ll never perfect any of this, but the focus on body for me has helped me to be more engaged with my heart and mind, more confident and present to those around me. I’ve felt invigorated as leader, and I hope to be able to continue building upon what I’ve learned in the years to come. AYE!