F3 Greenwood

Q101 comes to the Epicenter

YHC made a valiant effort to bring Q101 to the #Mumblechatter capital of F3Nation, but was met with much resistance. The situation was exacerbated when SnakeOil elected to make his bi-annual post today. No matter – the pax were eager to learn a little bit more about this F3 thing. And we’re off!

Disclaimer

TheThang

Mosey to soccer field

  • SSH x 25 IC
  • Imperial Walker x 20 IC
  • American Russian Twist Hammers x 20 IC
  • Merkins x 10 IC
  • BBS x 10 OYO
  • Burpees x 10 OYO

Mosey to baseball field for Dealer’s Choice

  • Each pax who has never led a workout took a turn calling their own exercise and and practicing how to count

Mosey to softball field for partner work

  • 100 merkins total between partners
    • P1 does 10 merkins while P2 holds high plank
    • Flapjack until finished
  • 100 squats total between partners #CrowdPleaser
    • P1 does 10 squats while P2 holds People’s Chair
    • Flapjack until finished
  • 100 LBCs total between partners
    • P1 does LBCs while P2 holds six inches
    • Flapjack until Finished

Mosey to football field for the beast

  • 6 cones on the field about 20 yards apart
  • Run between cones and do 6 reps of each exercise called, stopping at every cone down and back to do the reps
    • Merkins
    • LBCs
    • JungleBoi Squats
    • Burpees

Mosey back to ShovelFlag

  • Flutter kicks (various speeds) x 20 IC
  • LBAC forward x 10 IC
  • LBAC reverse x 10 IC
  • Moroccan Nightclub x 10 IC
  • OH Claps x 20 IC

Count-O-Rama

Name-O-Rama

YHC took some time to connect the fitness component of F3 to the ultimate mission of F3, which is to invigorate male community leadership. It is all for a purpose. Easy way to keep focused is ACES:

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time
  • E – Energy – The pax feed off the Q’s energy. Bring the heat.
  • S – Selflessness – The workout is about the pax, not the Q. Not ever.

When playing Klondike (solitaire), the Aces form the foundation piles. ACES forms the foundation of leadership. Apply it at home, at work and in the community.

NakedMan Moleskin

  • Polly and SnakeOil should never sit together. Ever. So YHC set out to separate them by counting off 1s and 2s. Somehow they managed to be partners!
  • Those two together are so explosive that Sparkle thought it best to move to the other side of the circle during CoT. Glad we got that out of the way for another six months until Snake Oil posts again!
  • JudgeHairy is a BEAST! YHC partnered with him during partner work and the dude cranked out merkins like it ain’t no thang! Incredible to see the transformation!!!
  • Powerful moment in CoT as BlueBall described the power of F3 in the life of a man. I would recount it here, but fear not doing it nearly enough justice. Suffice it to say, I love F3. It changed my life and it has changed the lives of many men!
  • As always, a pleasure to lead this group of men. Even Polly!

Aye!

Jugz out!