AO: Da Grizz
When: 07/01/2022
Number of Pax: 15
DR Names:
Number of FNGS: 3
FNG Names:
QIC: Blue Gill
Introduction
Three FNGs, several Southsid3 PAX , a few Downrange HIMs (Northwest Hwy and Sarasota, FL), the great Ozark, and YHC showed up to do a little thang! Perfect environment except for the ten-million gnats! We all left a little bit of our souls in the space between the ballfield fence and Da Grizz hill this morning!
Warm-O-Rama
As we had a few FNGs all movements were explained prior to performing each warmup exercise
SSH x 25
Tappy Taps x 8
Good Morning/Good Nights x 8
Merkins x 6
Air Squats X 6
Mosey (about ¼ mile) with Coupons to Start
Note: Demonstrated all movements to be performed in workout as well as standards of performance ( i.e. Squats should be to parallel or below, KBS are hip drive focused and to eye level, Bonnie Blairs knee should touch or be about 1 inch from ground, Thruster do full front squat to parallel or below and then all the way up to full extension (head through should be able to see ears from the side), and Walking Lunge Steps knee should touch or about 1 inch from ground)
The Thang
100 Merkins and/or Squats (any combination)
Coupon Carry 100 yards down/back
100 KBS and/or Bonnie Blairs (easy way-each leg counts) (any combination)
Coupon Carry 100 yards down/back
100 Thruster and/or Traveling Lunge Step (each step counts ) (any combination)
Coupon Carry 100 yards down/back
Rinse/Repeat
Note: Coupon Carry started from west fence of nearest baseball field to top of Da Grizz hill and back
Headed back to the flags at 0553 where we finished with some Mary that consisted of JLOs and flutter kicks
Circle of Trust
Prior to the COT, we had the pleasure of getting to know a little more about 2 of the 3 FNGs that showed up this morning . One of the FNGs (Bryan) had to be at work at like 0630 and he walked to the AO and had to walk back and thus had to leave early. Bryan didn’t get his F3 name, but upon his next visit to an AO he will get named. The other two FNGs both killed it in the beatdown and after learning about them a little more were respectively named Bag of Hammers (Construction Guy) and Cauliflower (Wresting/MMA/Soon to be Army Ranger)
Ozark graciously read through the announcements. Thanks brother!
Moving into the COT, I explained to the FNGs what the purpose of the COT was and then got into my message for the day. The intent today was to keep the message short and to the point. I thanked the men for showing up today as we all could’ve decided to stay in bed, but we didn’t! Congratulated them on an doing an awesome job today! Way to push each other! We are stronger together because of this effort! I then mentioned that I had just started listening to a new book called Atomic Habits by James Clear and I had heard the following and I wanted to share it with the PAX.
“Habits are the compounding interest of self improvement” Let that sink in for a second. Think about it… If you make small investments into a retirement account, etc. at first those small investments don’t seem to be moving the needle. Your account balance doesn’t seem to be going up much, you don’t see much progress, and often times this is when people become impatient and stop making those small investments, but if you were to continue investing small amounts into that account over the course of time those small investments and the wonderful thing with compounding interest starts to reveal itself and your account balance will positively and noticeably reflect same. Small habit changes have the same result, but just remember it goes both ways. Small positive habits overtime will result in big positive changes conversely small negative habits will result in big negative changes. START MAKING SMALL POSITIVE HABIT CHANGES Lastly, don’t focus on the goal, goals are good in that they provide direction, but you may find better success by focusing on the system (processes) your using to achieve the goal. If you focus on the system, the goal part will take care of itself.
I highly encourage PAX to pick up the book Atomic Habits by James Clear
Naked Man Moleskin
Where to start? I’m so appreciative to the men that showed up today. Although there were many moments that stood out to me. There were a few that stuck out just a little more than others and I wanted to make mention.
First off, there was this young kid (Bryan) who walked to the AO and said something to the affect of “I’m Bryan and I was told to be here” I thought that was pretty courageous knowing the guy that EH’d him (Newman) couldn’t be there. Too bad Bryan had to roll out early for work and as a result he remains F3 nameless, but I’m certain he will be back out. I mean he walked to the AO!
Second, thing that stuck out to me was the 19 year old FNG (Ben now named Cauliflower). A fairly green 10 month-in Army Infantryman and soon to be going to Ranger school that left everyone in his dust when we first started the beatdown. I mean you know how YHC rolls and I was like wowza! Granted he slowed down as we got further into the beatdown, but its inspiring to know we have young men like Cauliflower who will be at the tip of the spear protecting this country! Same goes for you Footlocker!
Talk about inspiring, how about this PAX that was in town (lives in Sarasota, FL) for a few weeks visiting family that lives in Frankfort. This 74 year old PAX named Spartan looks like he’s been been working out since he was 7 years old like the Spartan men from ancient Sparta. No doubt a person of great courage and discipline, Spartan looked amazing and I can only hope I look as good as he does 20 years from now.
Lastly, there was great mumblechatter during coffeeteria of which centered on how this F3 thing is positively changing lives. No matter where a guy works out, we need to continue to accelerate and we need to continue to give this free F3 gift away to more guys. The gift that keeps giving! Happy 4th of July weekend! Stay safe and see ya soon in the gloom! Aye