Day: January 13, 2024

13 PAX showed up for the BD at Life Church!

COP – IC

SSH, LSSQ, Mountain Climbers, Zombie Walkers, Imperial Walkers, , Willie Mays De Hays,

The Thang:

3 Rounds of 3

Station 1 – Atlas stones over shoulder toss

Station 2 – Sandbags up the hill or bear crawl

Station 3 – Tire flips

Station 3 was the timer flipping tires across parking spaces and back.  Upon completion rotate to next station.  Completed 3 rounds.

Grab blocks and line up for 1 mile Quick Six. Pax line up single file and rotate Rifle Carry, Left Shoulder, and Right Shoulder for 1 mile around campus with the 6 running to the front

Circled up for Bring Sally Up on the blocks to include Irkins and Squats.

Placed blocks back and all you got to the Flag for 1 minute of Mary

COT

Announcements, Prayers, Praises, and Pledge.

Pleasure to lead Gentlemen!

A few good men joined at the Yank for the chance to get a little better.  Start with mission of F3 to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  Warm up of SSH, IW, and some stretches.  YHC asked to bring ruck sacks, grab them and let’s mosey to track behind middle school.

Shared a few comments in honor of Nick Saban announcing retirement earlier in the week.  He is a leader in all aspects.  His terminology is different but he teaches the exact same lessons as we find in Q Source.  Live each day with the intent of taking care of all details needed to win that day.   Set your goals, and formulate the plan to achieve, then forget about the goal and focus on what needs to be done to get there.  The end result will take care of itself.

Workout is with blocks.  Four exercises, thrusters, WWIII sit ups, blockies, and shoulder press.  25 reps of each and them strap on ruck and do two laps around the track at a brisk pace.  Debate ensues on which is more difficult, WWIII sit ups or blockies.   No decision, both are really hard.  Decrease reps by 5 and do another round.  Continue to go down by 5 each round.

Most I think were on round of 15 or had just completed when time to stop.  YHC counted off 17 thrusters, one for each year Saban coached at Alabama.  Chose thrusters to simulate all of those national champion trophies Saban raised to the crowd.

In all seriousness, Saban is a man that did not coach football, he coached life.  Football just happened to be his vocation.  I encourage if you have a few minutes to look up one of his speeches on Youtube, his lessons are worth your time.

Nick Saban first round draft picks at Alabama – 49.  Saban losses at Alabama – 29.

Announcements: 2nd F lunch Wednesday, Push the Rock Challenge sign up

Prayer requests: Turtleman, Huck, Jackson Hall, Jackson Curti, Jane Fonda, Montana, Tiger daughter driving back to school Saturday, Brutus traveling on mission trip later this month

YHC took us out

Always an honor

Thanks Coach

Everyone showed up. We warmed up.

We went to the dorito and did 1 workout per corner:

5 Merkins, 5 Big boys, 5 Jungle boy squats.

Repeat 5x.

We then went to the Iron Pax parking lot and sh!t hit the fan.

We racked and stacked 4 corners:

10 merkins, 20 squats, 30 mtn climbers, 40 hammers

While this was happening, a pair would break off and go flip our new friend Keisha since she’s far to big to be flipped solo. Only a select few are wild enough to take Keisha on by themselves.

It didn’t work. So I brought out my inner tiny man napoleon dictator side and just bossed everyone around.

We returned Keisha to the trailer and repeated the Dorito WOD.

Moseyd to AO lot and did some Mary so she wouldn’t get jealous of Keisha.

Ended with COT, prayers to the Hall family, Turtleman, Huck, the Hester family, Balljoint, Oompa, and several others.

Disclaimer:

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Mosey to flagpole for pledge.

Mosey to Presby church for the Warm Up:
SSHx15, Grass Pickers x10IC, ROL/LOR, MNC x15IC

Thang:
Church wall for step-ups and dips three rounds of 15, 10 and 5 and count one leg on step ups.

Mosey to the backside

AMRAP 15 each (split squats, calf raises, full squats and run a lap around the back lot. 10-minute timer.

AMRAP 15 each (merkins, Hi-Lo and big boys) 10-minute timer.  Shoot for three rounds Run down to the second pole and back.

NUR up the small hill.  First was arm in arm.  This didn’t work as well as I had hoped and neither did the second round, but we did it anyway.

Triple nickel push ups and squats on road way behind Presby church youth hall

Mosey back to start. Time check for Mary

French fries, LBCs and Flutters all with 10 count IC, but a bunch of folks are knuckleheads….

Announcements:  Whiskey Mill 2nd F lunch 1/17/24 @ noon, sign up for pushing rocks challenge, Tardi Gras VQ this Friday at Tequila.

TAP: Turtleman, Jackson(s), Dolph,

Name-O-Rama and Roscoe took the group out.