AO: The Colosseum
When: 02/09/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
Rain was coming down before and during the workout. Soccer fields were wet, slippery and muddy, like Foundation’s underwear after his homemade chili.
Warm-O-Rama
Tappy Taps – In cadence to 10
Calf/Hamstring stretches – Countdown from 10 for each leg
Mosey to the end of the parking lot and back
Arm Circles Fwd/Reverse – In cadence to 10 for each
Modified Joe Lewis – In cadence to 15 on each side (jab, jab, cross leading with left, then switched to right)
Modified Rocky Balboa – In cadence to 20 (bounce on the balls of your feet while hitting imaginary speed bag)
Anderson Sylva – Alternating Knee Strikes 20 count
Chuck Norris – In cadence 10 on each side (jab, jab, front kick)
The Thang
Station 1
30 – Curls
20 – SSH
20 – Bent over Rows
20 – Air Squats
Rifle/Farmer Carry to station 2
Station 2
30 – Skull Crushers
20 – Plank Jacks
20 – We’re Not Worthy
20 – Merkins
Rifle/Farmer Carry to station 3
Station 3
30 – Wood Chopper
25 – Bobby Hurley
20 – Shoulder Press
20 – Shoulder Taps while in plank
Rifle/Farmer Carry to station 1
Circle of Trust
When I first started F3, I came in hot, I was doing six/seven packs, I even did an eight is great one of the weeks. I mean I ate the red pill and washed it down with the F3 kool aid. After the first month I ordered the F3 welcome pack, that came with the Freed to Lead book, the F3 shirt and the F3 stickers.
I was gung-ho and ready to slap that sticker on the back of my truck to tell the world that I was a member of ‘F3’.
But I held back. And thought to myself, have I earned the right to represent F3? Have I fully embraced F3 and the 3 F’s? I mean I’ve made an effort to participate in the 3 F’s, but will I keep coming out during the winter when there’s 8 inches of snow and it’s 20 below zero. I don’t know, but what I do know is that I set that goal. I told myself if I consistently keep coming out over the winter than I have earned the right to place that sticker on my truck and represent F3.
And I’m going to tell you something, I am confident that come spring, I’ll have that sticker on the back of the truck. And you know why, it’s going to be because each and everyone of you.
One way or another you all have inspired me and motivated me to continue to come out. Your words of encouragement, your callouts and just your friendship makes me want to keep coming out. So I want to sincerely thank you and tell you I truly appreciate it.
Now I ask you, have you made an effort to participate in the 3 F’s, have you embraced F3, have you earned your sticker?? Set them goals men, and earn that sticker!
Naked Man Moleskin
Received positive feedback on the new exercises and COT. Appreciate all the men that came out regardless of the forecast. I just hope some of these guys never have to get into a fight.