February 15, 2021

Arcadia X Boot-Camp

02/15/21 @ Arcadia

Scene:  13 degrees ‘but felt like’ -3.  Really pretty out.  Quiet.  Icy snow & sleet.  Perfect for an F3 workout.  I was starting to doubt if anyone was going to show although I kept looking down the road for Hobo to jog up, because I knew he lived within walking distance. Hobo pulled up as I was making the decision to pull out my Annex flag to avoid the penalty burpees, because I was going to workout alone or with other PAX.  Just 1-2 minutes before tip-off, 5 other PAX rolled up!  Skinner and Captain Obvious carpooled…  efficient.

F3 Welcome & Disclaimer:

Warm-O-Rama:

  • 10 SSHs IC
  • 10 Imperial Walkers IC
  • 10 Butt Kickers IC
  • 10 High Knees IC
  • Repeat 2x with just a few seconds breaks between exercises to stay moving and warmup quick

The THANG:

Mosey to the dugout benches…

  • Split PAX into two groups to utilize both dugout benches
  • 1 Leg Squats 15x each leg
  • 20 Dips
  • 1 Leg Squats 15x each leg
  • 20 Dips
  • 1 Leg Squats 15x each leg
  • 20 Dips

Mosey up the walk way to a curb between the playground and basketball court…

  • 2 min Toe Taps on curb as fast as you can

Moved to the playground to find some pull-up bars…

  • 30 pull-ups each

Mosey to the bathroom pavilion…

Rotation Exercises:

  • Instructions: 2 rounds.  7 PAX, 7 stations.  All PAX must rotate through all exercises with one of them being a timer with predetermined reps.  Other stations are AMRAP.

Round 1:

  1. Timer: 15 63lb-Sandbag Clean Push Jerks
  2. Merkins
  3. CMU Swings
  4. Body Squats
  5. Butterflies w/ 10lb dumb-bells
  6. OHPs w/ 15lb dumb-bells
  7. Take your pick: Wall Sit or Balls to the Wall

Round 2:

  1. Timer: 10 63lb-Sandbag Squats
  2. Merkins
  3. CMU Swings
  4. Body Squats
  5. Butterflies w/ 10lb dumb-bells
  6. OHPs w/ 15lb dumb-bells
  7. Take your pick: Wall Sit or Balls to the Wall
  • Indian run down Neshoba Rd. into Newsom Cv. and back to the flat spot by bathroom pavilion for Mary

Mary:

  • 5 Snow Angels IC
  • 20 Flutter Kicks IC
  • 20 Pickle Pounders IC
  • 10 Peter Parker’s IC
  • LBCs uai (prob got in about 20’ish)

Count-O-Rama & Nam-O-Rama:

  • Count: 7 PAX
  • FNG: None
  • QIC: Paper Cut

COT:

  • Message: F3 is a blessing to me, and from what I know through my conversations with many PAX, F3 has been a blessing to everyone I’ve talked too.  With that said, don’t let it get to the point where our family resents it because of the time, attention and energy we might be putting into it, if it is taking away from your family.  My wife and kids love that I’m involved and putting energy into something positive and good, but sometimes they think it takes up too much of my attention and energy, so I always need to check myself and make sure I’m establishing a healthy balance between the time, energy and thought I put into F3 and my family.  Turkey Leg has posted about this, Gus has posted a link about the M and 2.0s being priority #1 and I’ve talked to other PAX and have learned of similar struggles.  Establish a healthy balance of F3 and family, and your family comes first.
  • Prayer Requests: None
  • Prayer:

Mole Skin:

  • Made a change to the plan after I arrived and scoped the scene.  I eliminated Bear crawl / crawl Bear ladders on the icy basketball. It was going to be a fun one, which I will do on my next Q at Arcadia, but it was a good call and was replaced with pull-ups and an Indian run.

Announcements:

  • Sandbag BLOPSs at the Annex this Thursday
  • Tent-Pole will do 1 burpee per PAX that posts this week Mon-Fri

Pic:

PLC:

F3’s Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3’s 5 Core Principals:

  1. Free of charge
  2. Open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Peer Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

F3’s Credo: Leave no man behind, but leave no man where you found him

🩸 Paper Cut… Out ✌🏼

QIC:
Paper Cut
Workout Date:
02-15-2021