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

CIRCLE OF PAIN:
*SSH x 25 IC (1-10 then go radio silence…suffering penalties if we don’t finish as a unit in cadence)…#WEFAILEDIT=10 Penalty Burpees OYO
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 20 IC
*HILL BILLIES (reverse; moving in a circle counter-clockwise as a unit) x 20 IC
*SSH x 20 IC…(1-10 then go radio silence…suffering penalties if we don’t finish as a unit in cadence)…#WENAILEDIT…because we ALL STARTED THE SAME WAY (Feet together as YHC instructed this go ’round). Makes a difference on the outcome and we learned our lesson.

*SLOW itty bitty mosey…15 feet to the base of Le Berme

THA-THANG:  

PART 1: Bear Merkins

YHC instructed the PAX to perform Merkins (4-ct; down-up-down-up) at bottom and top of berm.  Odd number of reps (1,3,5,7 and 9) performed at bottom of berm.  Bear Crawl to top of berm and perform even number of reps (2,4,6,8 and 10).  Upon completion, Crawl Bear to bottom of berm and hold Al Gore until all in.

Ex: 1 Merkin…Bear Crawl to top of berm. Perform 2 Merkins.  Crawl Bear back down to bottom of berm. 3 Merkins…repeat transportation modes. Complete sequence until 10 reps performed at top of berm.

PART 2: Did Somebody say INDIAN RUN!?!?

*YHC led PAX on a Mile jaunt, stopping every .25 mile to perform set number of exercise reps (OYO) at these distances:

@.25 mile…PAX held Al Gore until all in, then:
*25 Prisoner Squats (PS) then Flutter Kick  AMRAP until all in

@.50 mile…Al Gore
*25 PS
*25 Big Boy Sit Ups (BBSU) then Flutter Kick until all in…at this point, as YHC recognized there was a noticeable gap (albeit moderate) between the pace of the back of the PAX…he exerted his executive prowess and changed the last stretch (.50-1.00 mile) of the Run into an Indian Run. This kept the PAX together and smoked us all.

@.75 mile…Al Gore
*25 PS
*25 BBSU
*25 Carolina Dry Docks (CDD)

@1.00 mile…Al Gore
*25 PS=100 total reps completed at this point
*25 BBSU=75 total reps completed at this point
*25 CDD=50 total reps completed at this point
*25…BURPEES=25 total reps completed at this point

PART 3:  Get to know me

*YHC had PAX convene on concrete pad where Circle of Pain was performed and split up to face each other…1 brother directly across from another brother, 2 parallel rows of 4 PAX facing each other.

*In Plank position…each PAX faced a brother…arms length apart…and readied for the next thang:

*Plank and perform:  YHC had the same PAX pairs face each other and perform (to themselves) Alternating Shoulder Taps (AST)…AMRAP.  The gist of this was to have each pair of PAX to converse #2ndF and get to know their brother immediately across from them and be prepared to present some factoids about their brother to the rest of the PAX at the conclusion of this part of the program.  AST’s were performed until YHC called it…3 minutes later.

Recover.

MARY:

*Flutter Kicks AMRAP in silence…however, the PAX, taking turns…each brother, going clockwise, took roughly 10 seconds to enlighten the brethren (1) interesting factoid they learned from the meet-n-great.

COUNT-OFF & NAME-O-RAMA:
8 (1 FNG); Graceland, Dr. Scholl’s, Four Eyes, Speaker, Ups, Transplant and O Positive (YHC)+ FNG: Payroll

CIRCLE OF TRUST/BOM:

YHC shared Spurgeon (“not going through life-alone”) with his brothers and correlated it to the Q Source (F3) topic of Shield Lock (ref: Q 1.7)

YHC is an avid reader and finds many correlations in what he reads to the Mission, Core Principles and Q Source as well as the 43feet podcast engineered by F3.  YHC encouraged the PAX to seek out and establish a 4-Man Shield Lock; starting with 1 then adding 2 more brothers to the SL.  And YHC encouraged the PAX to step up and prepare themselves to lead. Modify…just don’t quit.  YHC loves to encourage his brothers with this early and often—in the gloom.

**PAX prayers were lifted up.

MOLESKIN:
*Simple and effective smokefest…their words-not mine. After saying 1-is-1 for 1st 25 of PS, then having an obvious Q-drenaline Senior Moment and performing 4-is-1 reps…YHC Omaha’d the remaining sets of 25 reps to what he intended: 1-is-1. Today worked: shoulders, legs, core for a full-body experience. Loved to see us push through the hard stuff together and grow through it all. No man left behind-no man left where we found him at 0530, either.

ANNOUNCEMENTS:

• GROWRUCK is coming to the Bluff City…9/21-9/23.