8 (well 9 — I’ll give Jinx some love too) showed up to wish YHC a happy 2 year F3 anniversary. Its been a fantastic journey and since our long lost PAX Golden Pinky started one week prior to YHC, I decided to reach out to him to see if we could do anything to honor him as well. Turns out as we expected, the dude is crushing it in F3 NATX (North Austin). Give the dude some love and check out this recently backblast he posted from his 2 year anniversary Q

Black Friday

Warmup:

• Courtesy of F3 NATX — The Motivator 5 to 1
  • SSH, SSH with hands straight out, SSH with hands out to side, SSH with no arm movement.
  • All IC, 5 of each, 4 of each, 3 of each, 2 of each, 1 of each
  • YHC liked it but needs to figure out how to count this thing

THAT-THANG: All credit to this goes to F3 Suncoast ( http://f3suncoast.com/2019/03/30/2-year-anniversary )

We were to have 4 different stations this morning, each representing the first 4 rings of the relationship Concentrica.  Find more about this idea here ( https://soundcloud.com/f3nation/dredd-concentrica ) or read below. We started today from the outside of the ring with the idea to work our way in.

The outside ring is that of the relationship with work. Often the easiest relationship to apply too much time and effort towards, but is the relationship that provides the least of the other 3 in terms of value and strengthening.  This is a relationship that we must keep in line so as to not harm the relationship with your M and shorties. 

• Exercise for this was: Mosey up to the round about by the baseball field. We used the round about to represent a clock and a day of work. Starting at what was suppose to represent 9 o’clock, do 9 curbkins, side bear crawl 4 large steps to next hour of the clock, do 10 curbkins , side bear crawl to next hour (get it?). We took a lunch break (10 count) at 12, then went to 1, 2, coffee break at 3 and then went to 6. (No PAX agreed to the idea I work until 6 but whatever, I’m the Q)

Another mosey down to parking lot took us to our third ring (second stop) of the concentrica, the relationship with your shield lock/your whetstone relationships.  These are the relationships granted to us by F3.  This is the relationship that affords us to become stronger in our relationships with our Ms and 2.0s,  pushes us to be held accountable for all that we are committed to, and gives us the strength we need.  This is a horizontal relationship as we view one another as equals and provide one another with support in life.  Exercises here include all PARTNER type CORE exercises:

• Modified Dora in which Partner 1 runs up the hill while Partner 2 does AMRAP (I totally botched explaining this and had to modify because no one knows how to count but we figured it out). We switched each time but each PAX did 2 uphill runs before moving to next exercise
  • Mountain Climbers
  • Flutter Kicks
  • Peter Parker
• We then did an excercise you must have apartner with to complete. Wheel Barrow one island in parking lot, switch. Then do same back to start

After a mosey to bus parking lot, we arrived at our second ring (third stop) of the concentrica, the second most important relationship, your shorties/2.0s.  This is a vertical relationship that requires your time and attention as you show your 2.0s the right way to live.  It is also a relationship of sacrifice, as you will sacrifice any amount of money or time to provide what is right for your 2.0s.  This is a relationship that cannot be taken away, as you will always be their father, but it is a relationship that requires a great amount of time.  Exercise here included each PAX doing a Usain Bolt and calling out an exercise for other members to complete while they ran around the buses.

• Drydocks, Merkins, LBCs, Squats, Jump Squats, Shoulder Taps, Plank Jacks, and one other I can’t remember

Finally, the bullseye, representative of the relationship with your M, the MOST important relationship was first, as it should be.  It is this relationship that requires the most focus and effort as it the relationship given to you by Sky Q and needs to be treated as such.  Being the bullseye, it requires the most practice and focus, and the most amount of arrows from your quiver to be successful.  Exercises here included:

• Slow Merkins x 20, YHC was spent at 10 so I made the PAX modify and keep going. Dont give up on your M!
• Slow Squats x 20
• Prom Nights X15 — We all know why

Mary:

• In honor of the PAX in F3 NATX, Golden Pinky recommended a ring of fire. 10 burpees for each PAX. Hold low squat while you wait.

Announcements:

• F3 Christmas party is Dec 22nd
• AMRAP AO coming to a close. Look for it to morph into a need the PAX have.
• F3 holiday social Dec 21st. Look for details on slack

BOM:

Ok fellas. As I said during the workout, unfortunately the amount of time we spend on relationships is disproportionate to the importance of each. So my challenge to all of you guys if to plan a date night with the M and treat it like you treat an F3 workout. Be on time, plan what you are going to do, be enthusiastic, no phones, no checking email or scores of games and most importantly the more mumble chatter you provide the more likely you are to do prom nights at the end of the night. Let me know how it goes. Until next time in the gloom. Aye!