AO: The Wood
When: 01/25/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
This is my coupon. There are many like it, but this one is mine.
My coupon is my best friend. It is my life. I must master it as I must master my life
Without me, my coupon is useless. Without my coupon, I am useless. I must workout with my coupon keeping proper form. I must workout with my coupon harder than any HIM.
My coupon and I know what matters most, it’s not the time in my garage or the time in my trunk or the number of times we show up together and post. It’s the number of reps we do together.
My coupon is human, even as I, because it is my life, thus I will treat it as a brother, we will become part of each other.
Conditions
30° snowing, several inches of accumulation
This is my coupon. There are many like it, but this one is mine.
My coupon is my best friend. It is my life. I must master it as I must master my life.
Without me, my coupon is useless. Without my coupon, I am useless. I must workout with my coupon keeping proper form. I must workout with my coupon harder than any HIM.
My coupon and I know what matters most, it’s not the time in my garage or the time in my trunk or the number of times we show up together and post. It’s the number of reps we do together.
My coupon is human, even as I, because it is my life, thus I will treat it as a brother, we will become part of each other.
Announcement/Disclaimer:
Good morning!
1.We are not professionals
2.You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
Warm-O-Rama
Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (20)
Imperial Walkers (15)
Capri lap
Good Mornings (10)
Abe Vigodas (10)
Arm Circles (10 forward & 10 backward)
Today the challenge will be very difficult, a combination of physical and mental. Once you pick up your coupon, don’t let it touch the ground again until 6:00am. Ay
Warm-O-Rama
Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (20)
Imperial Walkers (15)
Capri lap
Good Mornings (10)
Abe Vigodas (10)
Arm Circles (10 forward & 10 backward)
Today the challenge will be very difficult, a combination of physical and mental. Once you pick up your coupon, don’t let it touch the ground again until 6:00am. Aye
The Thang
Thang I
Elevens
Chest press/Curls
Move w/coupon to half width of the field between excercises
Recover
Mosey with coupon to large parking lot
Thang II
4 stop exercise 10x, 20x, 30x
High Pulls
Overhead Press
Goblet Squat
Tricep Extensions
Mosey back to winter parkng lot be the flag
Thang III
One minute coupon hold overhead
6MoM
Flutter kicks w/coupon
Big Boys w/coupon
Blocktanamo
Sidebends w/coupon
SiteQ read Announcements from Slack Info Only channel
Circle of Trust
Thank you for joining me this morning men. My son, Footlocker just finished basic training and AIT. My other son, Apples is in the Bama ROTC Ranger program. When I am doing something tough like running with a coupon after an exhausting workout, I think of my 2.0s and the extreme tough shit they had to do. We don’t wake up for easy. Getting up ITG sucks, working out in the wet slushy snow sucks and 30° Sucks! Embrace The Suck.
“Embrace The Suck” military speak for “The Situation Is Bad, But Deal With It”
It’s a very Buddhist concept. When we deny what reality is giving us, what is really happening, then we create suffering. So life is a dance between minimizing expectations and surrendering to what our lives actually reveal to us.
By embracing our lives totally (even the stuff that “sucks”), we get through them.
The Armed Forces have no other choice. If they’re out in the Iraqi desert or in the mountains of Afghanistan, the only way they’re going to get through those challenging experiences is by embracing (rather than denying or ignoring) them.
But for us with our modern conveniences and propensity for denial, we can distract ourselves, numb ourselves, fool ourselves over and over to avoid, disconnect, ignore, postpone, procrastinate and put our heads in the sand when we don’t want to look at what is.
Naked Man Moleskin
It was tough not being able to put the coupon down for the entire workout. PAX appreciated the Suck today