As mentioned in every disclaimer, the most important thing is that you don’t get hurt. Well, on Tuesday of this week…I hurt myself and subsequently had to miss Thursday’s beatdown. In order to Q today, some modification would be needed – mainly I would use bicep curls to replace merkins in most exercises.
Prior to the workout, the PAX was briefed on the new F3 podcast – 43 feet. In the second episode, it was mentioned that other PAX train for at least 100 reps. So, if the Q decided to stop at 20 or 30, then it would be considered a luxury. Also explained was Dredd’s military training experiences - citing his instructor’s ability to move the finish line which made him mentally prepare for these types of situations moving forward.
Here is the podcast referrenced through this workout:
[0700 – Core Principles recited. Disclaimer given to 10 PAX] – Butcher, Bald Eagle, Miss Daisy, Tiny Tom, Candy Striper, Dungeon Master, Roid Rage, Brutus, Bubblegum, MAD COW (QIC)
26ish? SSH (IC)
25 Cherry Pickers (IC)
Howling Monkeys (x2 around the PAX)
Mosey around the AO into
The BUT KIS - The name of Rocky's dog and the exercise is like the Rocky Balboa with toe tapping fast at curbside. You use the curb as a step and alternate stepping as rapid as you are able for one minute, rest one minute, continue one minute. Completed in THREE ROUNDS.
Q note – the PAX started a merkin wave during the recovery period. An awesome display of extra credit.
Pair up AYG – Sprint to Coupons
21’s - Using a coupon, seven half curls to mid-point then down. Seven more – all the way up and half down. Then seven more full curls to get the blood pumping.
Blocktanamo (done twice) - PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap.
Double Quarter Pounders (curls were substituted for merkins) - All PAX line up at goal line; Sprint to 25-yard line; Do x 25 CURLS, OYO. Backwards run back to goal line; Sprint to 50-yard line; Do x 50 SQUATS, OYO. Backwards run back to goal line; Sprint to 75-yard line; Do x 75 PLANK JACKS, OYO. Backwards run back to goal line; Sprint 100 yards to opposite goal line; Do x 100 SSH, OYO. Backwards run back to goal line; REPEAT (this is a double quarter pounder after all).
Q note – Tiny Tom kindly pointed out that the finish line had been moved when the Q mentioned that after the first round, the exercise will be repeated.
SIX MINUTES OF MARY
Guantanamo - Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.
Captain Thor - An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.
Bay City Scissors - Alternating scissor kicks done in an 8-count. On your back start with your legs at a 45-degree angle. Alternate legs for a vertical 4-count scissor; then horizontal 4-count
A message for the PAX. F3 43 feet Podcast (second episode) – A question was asked ‘Why am I comfortable leading at work but not at home / family?’
A great answer:
- limited scope vs infinite tasks ahead of you (i.e. mother-in-law furniture moving – not part of our vision, mission statement)
- Part of the deal – I have 3 sons (2 with Autism) I didn’t sign up for that but it’s now part of the deal OR you may have a neighbor encroaching and now you have to lead in this capacity.
- You are responsible. It’s a thankless job. Have to get right. Have to lead right. And that’s what F3 is about. Strengthen men, teach them to be leaders. So we can go home and lead others around us.
CIRCLE OF TRUST
Count-o-Rama - Confirmed 10 PAX
- We will be going every other week for a Hump Day Happy Hour. SpongeBob is hosting at Bosna Express on July 25th
- Plans continue for the CSAUP event, the Beer City Battle
- Please hold Butcher's mother in our weekly prayers
MOOO Mother F'ers,