AO: Da Grizz
When: 03/15/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
On March 15th two years ago I started my F3 journey with a Binford-burner on Mt. Wood. We will be recreating that beatdown with a few twists. Arrived early to do some set-up and run part of the EC with Foreclosure.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
Warm-up stretches: Good mornings, hamstring scoops, Willie Mays Hayes with arm reach, hip openers.
The Thang
Thang 1: Partner-up to transport the coupons 1/4-mile to the hill. One partner farmer carries both coupons while the other partner does 3 burpees and then sprints up to switch.
Thang 2: The Binford-burner with a twist. Partner AMRAP. One partner bear crawls up the hill and crab walks down, while the other partner AMRAPs a coupon exercise each round. Coupon exercises were blockees, curls, squats, rows, love sacks, lawnmowers, skull crushers, and chest press.
At 5:50, we packed up and moseyed with coupons back to the flags for Mary.
Mary was a high plank & merkin waterfall – PAX took turns going down the line doing a merkin handslap with the PAX across from them and then moving down the line. It was 3 minutes of hell. We finished off with squat heel taps and V-crunches.
Circle of Trust
I’m still trying to get better every day and F3 has helped me on that journey. I still hate speaking in public, but leading workouts has helped me get more comfortable with that. Also, I tend to be satisfied just maintaining sometimes, and F3 has helped me with the mentality to keep accelerating. F3 is a leadership group disguised as a workout group, and being a part of F3 is a tremendous opportunity to step up and find way to lead and better yourself, those around you, and your community.
Naked Man Moleskin
Great AAR from the group. Soft Hands reminded everyone that the credo actually uses the word ‘find’, not ‘found’. The group also suggested doing more shoulder warm-up stretches for a workout like this. Good advice to incorporate the appropriate stretches into the type of workout you are leading.
Thanks to Yellow Pages for having our 6, to Ozark for coffee, to Cowbell for carrying my speaker all the way back after the workout, to Foreclosure for helping me set-up and running with me, to Soft Hands for bringing me out 2 years ago, and to Binford for leading my first workout.