PAX: O Positive, Billy Blanks, C-Lo, Bruce Wayne, F-150, Rabbit, Teacher’s Pet, Soybean, Snookie, Pirtle, Popstar, Captain Obvious, Beauty Shop, Four Eyes, Granola, Shoestring, Vladimir, Gus
Conditions: 42F and awesome
Welcome to F3–Fitness, Fellowship, and Faith. I’m Gus and will lead this workout.
Equipment check for 3S2W:
– I am not a professional.
– You are here voluntarily and are participating at your own risk.
– You are responsible for your own well-being.
– You didn’t pay anything to be here.
– Know your limits.
The Q, despite being in charge for the duration of the workout, must realize that the workout is not about him. The goal is to make the PAX better.
Because YHC hates burpees but realizes they make the PAX better, we started with Burpees OYO x 10.
During the workout, the Q is (1) teacher, (2) coach, (3) motivator…
but at a base level the Q is a PARTICIPANT.
“If you can’t do it, then you can’t Q it!”
SSH IC x 10
Imperial Walker IC x 10
Hillbillies IC x 10
Merkins IC x 10
Carolina Dry Docks IC x 10
Mountain Climbers IC x 10
BBSUs IC x 10
LBCs IC x 10
* mosey to upper parking lot *
Because we do not leave any man behind, we practice the “String of Pearls” method by stopping at regular intervals to allow PAX in the turtle and Clydesdale divisions to catch up. Because we do not leave any man where we found him, we do non-aerobic exercises (e.g., overhead arm claps, squats, cherry pickers, etc.) while the PAX catch their collective breath.
Lunge walk down zigzag ramp
Bear crawl up zigzag ramp
Backward run down zigzag ramp
* mosey to The Kitchen steps *
While A box jumps up steps, B performs merkins. Swap partners until group has performed 100 collective merkins.
Rinse and repeat with squats.
* mosey to SP *
Hello Dolly! IC x 20
Rosalita IC x 20
Weezy Jefferson IC x 20
Jane Fonda IC x 10 each side
Hollywood Side Crunch IC x 10 each side
Pickle Pounder IC x 20
Boat/Canoe on Q’s command
Crunchy Frog IC until ENDEX
COT / BOM:
Robert Lewis: “A real man rejects passivity, accepts responsibility, leads courageously, and expects God’s greater reward.”
For further reading:
Theodore Roosevelt: “We need the iron qualities that go with true manhood. We need the positive virtues of resolution, of courage, of indomitable will, of power to do without shrinking the rough work that must always be done.”
Moleskin: YHC was honored to lead a group of Men who showed up ready to work, learn, and get better together. The burden of Leadership is borne by the willing, and these guys make it worthwhile to step up. YHC’s heart was already full at the end of the workout, but the PAX weren’t done edifying ol’ Gus. O Positive presented YHC with an Honor Box, emblazoned with the F3 logo and “GUS. Words failed me, and that doesn’t happen often. I gain so much by being around men who care for me and for each other.
C-Lo fiddled with his drone all morning, so hopefully we got some good images.