September 17, 2020


Couldn’t tell, I still had sleep in my eyes due to the 0500 start!  But it felt really cool and a great morning to exercise.

F3 WELCOME & DISCLAIMER:  Done, especially since we were planning on throwing some heavy stuff around – so modify as necessary!

Since we were going to be lifting heavy things repetitively, we tried to stretch all major muscle groups:

  • SSH x 20, IC
  • Daisy Picker x 10, IC
  • Merkin x 10, IC
  • Imperial Walker x 10, IC

There were six (6) stations set up in a semi-circle when the PAX arrived.  On Slack the evening before, we asked that those who plan on attending please bring any dumb-bells, kettle-bells, or CMUs to the workout.  The PAX answered the call and we were flush with equipment.  It looked like an outdoor version of LifeTime Fitness.  I brought a weight-bench for those that wanted to use if for bench-pressing.  All equipment was placed in the middle.

Each station had a specific exercise assigned. We walked to each station and based on the exercise listed, placed an appropriate piece of equipment.  Then the PAX took a position at one of the stations, with 10 PAX in attendance, some stations had 2 men.  We also had one “timers” station, which was jump roping.  The person at this station would start jumping rope – giving the signal to the others to begin their exercise.  Once the jump roper reached 100 reps, the PAX stopped and rotated to the next station.

Circuit 1:  Completed 2 Full Rotations

  1. Bench Press
  2. Kettlebell Swing
  3. Dips
  4. Squats
  5. Overhead Press
  6. CMU Pull-through

PAX took a lap around the parking lot and then set up Circuit 2.  This time, a twist was added to the timers station.  If the jump roper complete all 100 reps without messing up, we all rotated to the next station.  However, if the jump roper messed up, the PAX owed burpees for each time the jump roper messed up.  Needless to say, some increased their level of concentration, slowed the jumping down, and completed all 100 reps without messing up.  Others… not so much (QIC in particular).

Circuit 2:  Completed 1.2 Full Rotations

  1. Incline Press
  2. Snatch
  3. Lunges
  4. Curls
  5. Lateral Raise
  6. Bentover Row

Just enough time for some quick abs:

  • Dying Cockroach x 10, IC
  • Flutter Kicks x 20, IC

10 PAX, no FNGs

Simple, our words of encouragement and intentions to get more sad clowns to F3 makes a HUGE difference to those we’re engaging.  It was great to see someone like Backseat, who hadn’t been to F3 in nearly a year, come back and join us this week.  It just took a simple ask – and he became reengaged, posting 2x so far.  Since becoming AOQ, this has really been front and center for me trying to get FNGs involved.  It has taken on a new perspective.  Men out there need this type of community and fellowship – so keep asking and encouraging – it has a real emotional impact on these men.

Lifting up Bruce and his speedy recovery from a recent car wreck, Snowman and his shoulder surgery on Monday, and Bootheel’s son, Peyton, and his ability to settle into the virtual learning curriculum at school.  Great to see PAX do something most of them haven’t done in awhile – like jump roping.  Love the response with equipment – we really do need to introduce more weight training into workouts – CMUs are a great way.   PLC chatter was classic – how long would Roots last as AOQ once the weather turns, anxiety for PAX considering an AOQ position, Lululemon clothing (in particular tights), and how awful our shirts smell post-BC – even after a wash.  Tip:  use vinegar in the wash!

With Snowman’s pending shoulder surgery this Monday, his AOQ duties were handed over to Roots!  Happy to see him step up and lead.

Rocket Launcher
Workout Date: