Day: March 31, 2023

Warm-o-Rama———-
Goofballs
Good Morning Burpees (Alarm Clock + Burpee)
Gravel Pickers

The Thang—————-

To the track for a few rounds of:
Hard Runs down the straightaways, mixed with Exercise Sets, and Plank holds, during which time we discussed F3’s principles, mission, and what the 3 Fs mean, in practice. Some PAX shared their before/after experiences of F3. Others shared what they imagine that non-F3 people might not understand about their F3 experience. We also discussed the intent of the Leadership focus of F3.
The PAX had some interesting guesses about what the 5Cs of ‘Lead Right’ are.

Some of the PAX’s guesses of Complaining, Cheating, and Classy were not the correct C’s, as you can see below.

THIRD QUADRANT (Q3) Lead Right
Q3.1 Shared Leadership
Q3.2 Mutual Competence
Q3.3 Trust
Q3.4 Vision
Q3.5 Articulation
Q3.6 Persuasion
Q3.7 Exhortation
Q3.8 Candor
Q3.9 Commitment
Q3.10 Consistency
Q3.11 Contentment
Q3.12 Courage

Other things learned during this interval-run and QSource set:
Doodles is pretty fast.

Next, since we had 18 PAX, it only made sense to do an indian Run around the track for few laps.

The we moseyed back to StartEx for 6MOM.

Time!

COT—————

Pledge

Name-O-Rama
By some strange coincidence, the PAX formed the COT in a such a way that all of the non-respect guys were on one side of the circle, and all of the Respect PAX were on the other.

Announcements
Pushing rocks
Comm F run – see Pre-Blast
Meet at old YMCA
QvQ at Folsom, 6:30
Orienteering event – Crowdrers Mtn
Time Laps relay at WWC
Easter apr 9

TAPs
Stinky bird got 20 points this month
Orthopedist appt -Sargento
Jane Fonda – son high fever 2 weeks
Radar’s sister
Tiger’s mom
Prayer for children safety, all over
Queso going to ECU
CHARLIE Wrd – leukemia
Tooth fairy – eloise
Rebar for getting healthy and back in the action

—Bubba Sparxxx

FINAL PUSH 💪🏻

Start W / 🇺🇸

WarmUps

• Stretching- Right over left, Left over right, touch your toes, plank position right leg up , left leg up… downward dog…
• Gravel Pickers – 10
• SSH- 20
• Burpees -5

• mosey on to the parking deck
• First level – 5 Mike Tysons, 2nd level- 5 merkins , 3rd level- 5 hip Slappers , 4th level- 5 dirty hookups… moseying to each level… Once at the top, rinse and repeat , come back down and go up 5 reps … 10 dirty hookups, 10 hip Slappers, 10 merkins , 10 Mike Tysons etc… Rinse and Repeat til 20 of each … Same thing different exercises… Big Boys, LBCs, American Hammers , and Dying Cockroaches start at 10 each until we get to 20.
• Partner up, Dora . 100 LBCs , 200 SSH, 300 CBBs… one partner does work while other runs to the top and back down steps… Rocked it out 💪🏻

• Mosey back to flag, hopefully with enough time left to iron hulk it to the finish.
• Burpees- SSH… 1-4… made it to 7-36 before time ran out…

   • Announcements-

     • CCF run

     • Church BBQ

   • Prayer Requests

     •Nashville Families

     •my cousin who passed

     •Wirenut’s family

Well it’s finally starting to feel like spring around here and running season is also in full force. That being said we’ve still got to put in some work.

I kept it pretty simple with this one. Nothing special about the warm up my usual Mike Tysons, SSH, Static and Functional Stretching, and we finished up with some 10 Count Squats and 10 Count Merkins. That’s a Low Slow movement with a 10 count at the bottom if you think you’re good at knocking out a lot of reps of either one of these exercises then I challenge you to do them this way you’ll be feeling it in less than 5 reps I guarantee.

Moving on we stepped over to the playground for Lunges, Dips, and Pull-ups. 3 Rounds AMRAP 1 min. each.

Moving on we hustled up to the Tennis Courts got in a quick recovery stretch and some MNCs to loosen everything up. We then got back at it with a few rounds 4 corners.

Round 1- 5 Burpees each corner   Round 2 – 10 HR Merkins each corner Round 3 – 15 Squat Jacks each corner Round 4 – All Previous Rounds each corner

Moving on back to the Flag we had about 90sec. left so we finished up with 5 Kraken Burpees.

Time

Pledge, COT, Praise, Prayers

Hope y’all enjoyed it. See ya next time.

10 dudes hit the Bulldog on Tuesday morning. Definitely a record for 2023. Let’s keep that going!

Pledge

Warmup
Imperial Walkers, Toy Soldiers, High Knees, Squats, Merkins, Flutterkicks, American Hammers

with kettle bell-
Around the world, 10 each direction
5 halo each direction
SQUAT CURL PRESS 10
Merkins 10IC
Kettlebell  Swings 15
REPEAT

5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 10IC
LBCs 10 IC
American HAmmers 10 IC
Derkins 10 IC
Curls 10 IC
Calf Raises Bunches
5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 15IC
LBCs 15 IC
American HAmmers 15 IC
Derkins 15 IC
Curls 15 IC
Calf Raises Bunches
5 Burpies

Ran to work while PAX took over.

Big day, big fun!

Time for a little F3 – Tesla’s way! Been a little while since YHC led The Goat so after staying up too late to watch State kick VT around and advance in the ACC Tournament, it was time to get up, get the feet on the big ball and roll with it! Looked like this:

First, have to say the new Floyd and Blackie’s parking lot is a huge improvement and really improves the AO! So COP was:

Easy mosey from top down to the main road. 20 SSH. Note, we stretch a lot but never really warm up. YHC decided to change that a little bit.

Mosey back up to the top of the lot, IWs X 20

Mosey back down – Tesla Stretches.

Mosey back up  – Mtn. Climbers X 20

Mosey down to the bridge over to Goat Island.

Lunge walk the bridge.

Partner up – DORA 1-2-3

100 HR merkins

200 Big boy situps

300 Squats.

This took a lot of time. We were at 6:01 so on to a difficult triple nickel.

Bottom: 5 burpees.

Run @ 1/2 up K2.

Top 5 plank jacks.

This pretty well got us done. It was dead 6:15 when YHC got done. Had to end early on the triple nickel.

NMM:

Good push on a great morning. Low 40s high 30s. Perfect weather. Great sunrise.

Talked in COT about a subject that has become very important to me- isolation! Coming out of the pandemic it has become a huge problem. Not for us in F3 assuming you post, but if you don’t it is. And too many people are not getting out of their cocoons and it is not healthy. Mentally, physically, or spiritually. We need to be a force for change on that front guys.

Pleasure to lead always.

Tesla