AO: The Wood
When: 07/19/2023
Number of Pax: 24
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Pi 3.14
Introduction
What a beautiful morning to be back in IL. It was a30 min. drive to the AO from Lockport. Arrived 15 min before Startex. EC run to warm-up.
Startex: 5:15am
Announcement/Disclaimer
1. I am not a professional
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 injured, but don’t modify your effort, push
yourself to get stronger
FNGs
F³ Workouts… 5 core principals
- Are free of charge
- Are open to all MEN
- 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.
“The Mission of F3 is to plant, grow and serve small workout groups for MEN for the invigoration of MALE community leadership”
Identify CPR certified PAX
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 IC (15)
Hillbillies IC (15)
<Capri Lap>
Tappy Taps IC (10)
Abe Vigodas IC (10)
Arm Circles IC (10fwd and 10back)
Up/Downs on PAX down (24)
The Thang
Mosey to middle parking lot (winter lot) with coupon
Dora 1-2-3
Teams of 2 pax working together to reach cumulative exercise goals of 50, 100, and 150 reps. Pax 1 executes as many reps as possible while Pax 2 sprints to the end of the parking lot and back. Flapjack until team goal is reached. 50 Mr Cleans, 100 Air squats, 150 Curls (for the Girls) per team.
Mosey back to flags
6MoM
Flutter kicks w/coupon IC (40-50)
Big Boys w/coupon on Q (20)
Plank until 6:00am
Circle of Trust
Last night I thought to myself, I can look at it as I’m leaving F³ Plainfield or I can choose to look at it as I’m not leaving, I’m just expanding my AO choices. Anyway, I really wanted F³ Plainfield to be the region where I posted for the 1,000th time and here we are! 1,000 is just a number. The fellowship is what matters. The men I’ve met in F³ Naperville, F³ Plainfield, F³ Southsid3 & now F³ Katy is what matters. Besides my bM and 2.0’s, it was the MEN of F³ Plainfield who helped load the truck. It was the MEN of F³ Katy, four men I never met before who helped unload the truck. I’m truly blessed to have found F³. Oh, and I’ll be back every month to get stronger together with you MEN
You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.
Thank you MEN!
STRONGER!……..
Prayer
Naked Man Moleskin
What a great morning. It was good seeing some OGs and also some new faces in the group. It was fun to share an excercise I learned in TX and share the suck with my F³ Plainfield brothers. No matter where my travels bring me, I know there are good MEN of F³ prepared and waiting to stand by and get Stronger Together