June 3, 2018

Circle of Pain


The Levee: Cloudy and overly humid

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

*SSH x 20 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x20 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x20 IC

YHC led PAX on a lil’ mosey 20 feet 

THA-THANG:  Looks like a harmless clock, right? Right?!?
Part 1
>YHC drew the numbers on a clock in chalk on the pavement.
*Each number (1-12) meant the # of reps for the designated exercise that the PAX would be completing AMRAP at each stop
*Underneath each # was a different exercise written:

2=Mtn Merkins
3=Alternating Toe Touches
4=Bobby Hurleys
5=Star Jumps
7=Mtn Climbers
8=8-ct Body Builders
11=Alternating Shoulder Taps
12=Jump Squats

YHC specified the Burpee as the designated exercise for the duration of this sequence. YHC started on # 12.  YHC set timer and all PAX would begin. YHC did 12 burpees (the designated exercise). Underneath the # 12 was SSH so YHC did AMRAP SSH until timer expired.

Next, YHC then moved onto # 1. YHC set timer and all PAX would begin. YHC did 1 burpee (the designated exercise). Underneath the # 1 was written Mtn Merkin so YHC did AMRAP Mtn Merkins until timer expired.

After completing the 1st 3 numbers the PAX would run as a unit, single-file, around the perimeter of the clock a total of 3 laps.

After completing 6 numbers the PAX would run around the clock 6 more laps.

After 9 numbers…9 laps.

After completing all 12 numbers…12 laps to finish.

*15 PAX meant 3 PAX doubled up with a partner and rotated the clock with their partner

Part 2
>YHC led PAX on an unexpected run to finish the morning (est.: 1 miler, pausing every 1/8 to 1/4 mile to allow 6 to catch up))


*Flutter Kicks x 20 IC
*Box Cutters (F) x 10 IC
*Box Cutters (R) x 10 IC

15; Speedy, Backseat, Roots, Woody, Barney, Nature Boy, Bombay, SlicNut, Snowman, Raven, Money Bags, Wide Right  and O Positive (YHC) + 2 FNG (Corky and Gomer)


YHC shared some wisdom from the series, Band of Brothers.  Specifically, YHC recalled the scene of  Sargeant Winters getting shot and telling his men to leave him and go on to fight but instead then went to a nearby farmhouse and knocked down a door and returned to Sgt. Winters and used the door as a sled to bring him out of harms’ way. I challenged the men to do that with their families, loved ones and colleagues-not literally knock down barn doors-but be willing to-if needed-to love, serve and protect.  Speaking of…serving and protecting…so great to see our active local law enforcement brothers (Barney, Speedy and FNG: Gomer joining the F3 ranks). Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

This work-out is so versatile and YHC’s fave to share with the PAX at all AO’s when YHC is on Q.  Turns out to be a great cardio work-out.  The PAX were gassed and better for it.

YHC quizzed multiple PAX to recite the Mission of F3.  F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Reminder:  If we can’t grasp this and recite it……we are just here…going through the motions. HC not to go through the motions.

*PAX prayers were lifted up, especially for Harry Caray’s son who had a near drowning experience the day before which is why YHC was a a surprise sub-Q in lieu of Harry Caray’s VQ.