AO: The Wood
When: 03/15/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
One year ago, after months of making excuses, I joined a group of guys in the gloom during bear crawls and lifting coupons on Mt. Wood. I had no idea what was going on, but I was hooked. So for my manniversary, I had to come back to where it all started for me. The lovely hill was going to be a main focus.
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.
Mosey around the parking lot with high knees, butt kickers, and side shuffles.
Stretches: Walking hamstring scoops, quad & knee pulls, Willy Mays Hayes, World’s greatest stretch, hip rotations, and tempo squats.
The Thang
Warm-up mile (I think it was actually about 1.1 miles) as a group at around a 9:30 pace around the AO to the base of the hill.
Hill sprints on repeat. Told everyone to find someone to chase / someone to motivate you, and encourage each other to put full effort in on the sprints. Sprint up east face of the hill at max effort, and then recovery jog down the spine of the hill to the north, and then back to the base of the hill. Got around 7-10 sprints in, I lost count.
Cool-down jog (about 1/2 mile) around path by pond back to the flags for Mary.
Mary:
On back, keep shoulders off ground and abs engaged, and perform the following stretches IC x 12: Scissor hamstring, farthing (bicycle), knee pull, pigeon pull.
Flip over in high plank for last 2 minutes until 6am performing different exercises: Shoulder taps, Little Orphan Annies, and Nolan Ryans.
Circle of Trust
I discussed what F3 means to me:
1st F: I worked out everyday before F3, but I would never push myself the way we do during these workouts. I love the encouragement we all give each other. It’s great how this group pushes us into leadership positions by leading workouts as well. That was definitely a weak part of me before F3, and it’s something I’m continuing to develop by leading workouts in a peer led rotating fashion.
2nd F: I’ve grown apart with some friends over the years due to living far apart and being on different paths. F3, through proximity and purposefulness, has introduced me to so many good dudes.
3rd F: Being part of a community and giving back is something I think I’ve been searching for a while, and was able to find with F3. It’s given me a good sense of direction, and helped me put a lot of things into perspective.
Naked Man Moleskin
I’m very grateful to men that came out today…I saw max effort out of everyone and a lot of encouragement. Thanks Picasso for having our 6 and thanks Millville for the coffee.