Four Corners of Pain

THE SCENE:

The Lair: 65 and sunny.

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

WARM-O-RAMA:
*SSH x 31 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x31 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x31 IC
*SHOULDER TAPS x31 IC (tap both shoulders=1 ct)

YHC led PAX on a lil’ mosey around the lake (.5 mile) and ended up at multi-purpose field (MPF).

THA-THANG:  Four Corners
Part 1

>1 by 1:
>PAX would Sprint the sideline, SW corner to NW corner (100 yards)
>Side shuffle NW corner to SE corner
>Reverse Run, the sideline from SE corner to NE corner (100 yards)
>Side shuffle NE corner to SW corner
*Squat until all in
**When all in, PAX would Indian Run around the perimeter of MPF

Part 2

>>1 by 1:
>PAX would High Knees the sideline, SW corner to NW corner (100 yards)
>Grapevine NW corner to SE corner
>Butt Kickers, the sideline from SE corner to NE corner (100 yards)
>Grapevine NE corner to SW corner
*Squat until all in
**When all in, PAX would Indian Run around the perimeter of MPF

Part 3

1 by 1:
>PAX would do alternating Toe Touches along the sideline, SW to NW  (50 yards to midfield)
>Broad Jumps NW to SE
>Sprint, the sideline from SE to NE  (50 yards to midfield)
>Lunge Walk NE to SW
*Squat until all in
**When all in, PAX would Indian Run around the perimeter of MPF

Part 4

2 Rounds:
>PAX lined up on end zone…spaced out. Released as unit.
>Slow Mosey to 10 yard line then…
>Jog to 50 yard line then…
>Sprint to other end zone (100 yards)
>Slow mosey back

MARY:

*BBSU x31 IC
*Flutter Kicks x31 IC

COUNT-OFF & NAME-O-RAMA:
5; C-Lo, Pops, Anklet, Skids and O Positive (YHC).

CIRCLE OF TRUST/BOM:

YHC shared a lil’ wisdom on overcoming adversity and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

MOLESKIN:
This work-out was run heavy.  The PAX were gassed and better for it. YHC is tickled that it is already light out by 0530 which means that YHC is gonna bring a football on a future BC and have some fun with the PAX in a football-themed beatdown.

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.

ANNOUNCEMENTS

>Reminder: YHC kicking off 2nd/3rdF opportunity at his house this on Wednesdays, immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)

 

Leave a Reply