F3 Greenwood

Accountability 102

This BB posted on behalf of T-Rav who knocked his VQ out of the park! Well, done!

My VQ for the shipyard turned out well. We had 16 PAX to endure the workout in the gloom. We had rain pending so YHC made the Q sheet and laminated to make sure he could read the exercises. DORA was the main thing to get some accountability work done. Some mumble chatter between exercises occurred.

YHC loves the name of this exercise and the benefits therein. The ManMaker will make a man out of you. When YHC has the next Q, I am sure ManMaker will be a core exercise for the PAX.

Disclaimer given in the parking lot.

Pax did a mosey to the field and did one lap around the football field to get warmed up. Grab a coupon and circle up for the COP.

COP

  • 15 SSH IC
  • 15 Squats IC
  • 15 BB sit ups OYO
  • 15 Plank Jacks OYO
  • 5 Man Makers OYO
  • 5 Man Makers OYO
  • 5 Alpos OYO
  • 5 Man Makers OYO
  • 10 Alpos OYO
  • 10 Kettle Bell Swings OYO
  • 5 Man Makers OYO
  • 15 Alpos OYO
  • 15 Kettle Bell Swings OYO
  • 15 OH presses OYO

Main Thang

Count off by 1 and 2 to partner up for some accountability work. Line up on the sideline with your partner.

Round 1 Responsible to do 100 OH presses

Pax 1 does OH presses while Pax 2 does 20 BB sit ups X 20 then swap till complete

Round 2 Responsible to do 200 curls

Pax 1 does curls while Pax 2 runs to other side of the field and does 20 Monkey Humpers then swap till complete

Round 3 Responsible to do 300 American Hammers

Pax 1 does American Hammers while Pax 2 does 20 squats at the other side of the field

Round 4 Responsible to do 150 mountain climbers

Pax 1 does Mountain Climbers while Pax 2 does 20 merkins at the other side of the field

YHC led the Pax for one lap around the football field to cool down.

COT

22 + 2 Merkins for Veterans

Devotion – Accountability in F3 world is the forth element of the Impact Components. Standards, Enforcement and Consequences make up accountability. Standards are what we are measured against. For example, if we don’t want to weigh more than 200 pounds, we have to be committed to a healthy lifestyle and the scale is what we use to measure our performance. nEnforcement is what our partners do to hold us accountable. Consequences are the result in not meeting the standard. Belt gets tight and we have to buy larger pants.

Proverbs 27:23 Know well the condition of your flocks, and pay attention to your herds.

Announcements

Count a Rama

Name a Rama

Ball it UP

Prayer to wrap up.

YHC enjoyed doing the Q but realized how much work it is to Q. Counting in cadence and working out at the same time is difficult. YHC has some work to do to get better at counting and breathing.

TRav out until the next Q. Good work men. I hope you enjoyed the ManMaker.