F3

F3

Workout Date:

02/18/2021

QIC:

Brown Bag

PAX:

Tiny Dancer, Castaway, Hamburglar, Sade, War Eagle, Implants, Brown Bag QIC

The Thang:

F3 Five Core Principles

 

Free of Charge

Never a charge to workout, ever.

 

Open to all Men

No matter the man, you are welcome here.

 

Held Outdoors

Rain or Shine, Heat or Chill, we are out there.

 

Peer Led

Rotating fashion of men leading each other.

 

Ends with COT

Always ends with a Circle of Trust

 

Over the past 10 days, YHC has had a lot of time to reflect on what F3 means.

 

  • I missed it! It was a cold and rainy week while I was on lockdown but I wanted nothing other than to be out in the miserable gloom with my brothers.
  • I’m in better shape with F3 than without it. I truly feel that my physical fitness played a role in my mild symptoms.
  • I appreciate my brothers. Every day I would receive multiple texts asking how I was doing. You cannot put into words how much that means to a man to have brothers show you love.
  • I am forever grateful to Quaker and Handy Manny for not giving up on me and EH’d me until I showed up. EH someone today, you can change a man’s life for the better!

 

A few days ago YHC was still on the fence as to whether I would be up for Qing a workout. While still on lockdown, I walked the 3-mile loop in my neighborhood with my M and I rode my spin bike to gauge my fitness. Each day I was feeling a little better so the decision was made to get after it this morning. Checked the weather yesterday and it looked like rain. My M said don’t be stupid and workout in the rain so since she’s a hell of a lot smarter than me I planned a workout under the canopy. Lo and behold, the weatherman was wrong, and there was no rain. 

48* Perfect!

The modified beatdown went like this:

 

The proper disclaimer was proclaimed at 0515

 

25 SSH IC

20 TTT IC

22 MERKINS OYO

20 IW IC

20 LBAC IC

20 LBAC in Reverse IC

20 CP IC

20 Air Press IC

20 Tempo Squat IC

 

Mosey 2 laps around the parking lot.

 

4 Corners starting at the Handicap Pad

 

Corner 1

25 BBSU

 

Corner 2

25 Flutters

 

Corner 3

25 PlankJacks

 

Corner 4

25 LBCs

 

Corner 1

20 BBSU

 

Corner 2

20 Flutters

 

Corner 3

20 PlankJacks

 

Corner 4

20 LBCs

 

Corner 1

15 BBSU

 

Corner 2

15 Flutters

 

Corner 3

15 PlankJacks

 

Corner 4

15 LBCs

 

Mosey’d to the front benches

 

50 Step-ups

LungeWalk from the speed bump to the tree

15 Hand Release Merkins

15 Sumo Squats

 

50 Step-ups

LungeWalk from the speed bump to the tree

15 Hand Release Merkins

Threw in some HighKnees here

15 Sumo Squats

 

50 Step-ups

LungeWalk from the speed bump to the tree

15 Hand Release Merkins

15 Sumo Squats

 

Back to the flag

 

Circled up holding AlGore

 

Each PAX shared who EH’d them and shared what F3 means to them.

 

On Your Six!

 

25 Flutters IC

25 Flutters IC

 

TIME!

 

Count-O-Rama 7

Name-O-Rama

 

Announcements:

FreedToBleed at St Brown Bag’s aka St Mark’s on CFB on 3/2/2021

GrowRuck Training 2/27/2021 at Warthog show up at 0345

P200

 

Prayers/Praises:

Friends of WarEagle

Internal and Unspoken

 

Blessed to be healthy and back out.

 

Tell someone you love them today and reach out to those brothers you haven’t heard from in a while!

 

Honor to lead!

 

Brown Bag

 

Over and out

 

  

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