0528 and there seemed to be a debate starting on whether it was warm or not. PAX arrived in various states of dress, tshirt, leggings, insulated outerwear, etc. and no one seemed to agree if they were wearing the appropriate amount of clothing. I was comfortable so I didn’t really care.
0530
Warm Up: SSH x 12 IC, ATT x 10 IC, Windmill x 10 IC, Humpy x 10 IC, Slow Squats x 10 IC
The Thang:
I’d been out on a scouting pre-run to find a moderate hill, so we headed there. Mosey around the LR practice/tailgating field, stop at intersection by the LR mansion complex. I introduced a ladder to 11 starting with Squats at the top and Merkins at the bottom. 10 squats, run down hill, 1 merkin, run up hill, 9 squats, run down hill, 2 merkins, and so on…always adding up to 11.
Everyone finished, 10 count to recover, mosey on.
Hang a left at College Park Rd (not its real name, don’t know what that is), cross Hwy 127 and head towards the Y. Make a right toward the pool and everyone pick up a rock. Various exercises followed…Curls for the Girls, Overhead Press, Skull Crusher, Goblet Squat, Bent Over Row, Bench Press. Mosey on around Y walking track.
Exit Y track at back gate, mosey to bottom of Hospital Hill. I scared everyone briefly mentioning we were doing another ladder. But they were much relieved to find out it was only a ladder to 3. 2 Burpees at the bottom, run up hill, 1 Squat at top, run down hill, 1 Burpee at bottom, run up hill, 2 Squats at top. Everyone done, 10 count to recover. Mosey back to flag AYO pace.
Passed the Ruckers on the way back to the flag. What’s up fellas, big group, good to see.
Back to flag with a couple minutes left on the clock. Mary to close out: LBC x 25 IC, Freddie Mercury x 20 IC, Jane Fonda x 10 each side.
Count, Name-o-Rama
WOD:
Brief reminder of what we’re all doing there. F3’s mission is to plant and grow small workout groups for men for the invigoration of male community leadership. F3’s 5 core principals are: 1) Workouts are always free 2) Workouts are open to all men 3) Workouts are outdoors, year-round, rain or shine 4) Workouts are led by peer volunteers on a rotating basis, with no training or certification necessary 5) Workouts end in a COT
Why do we do it this way? Outside, in the cold, in the rain, no whiteboard list of exercises. It’s to build durability. By intentionally exposing our bodies to small doses of pain and chaos, we become more durable. Better able to handle the difficult, stressful, painful things we know will come up in our lives.
Prayer requests: Lots of people going through some heavy stuff right now. Stiffy’s father had a stroke, Cropduster’s mother-in-law passed, Fuzzy Ball’s wife was killed in a car accident, Pony’s father passed yesterday. Keep these men & their families in your prayers, reach out to them if you feel led to. And ask for prayer from fellow brothers if you’re struggling with anything.
Moleskin:
1- It was warm this morning…or cold. Not sure where we landed on that
2- Good turnout at RAM lately, great to see. Big group of Ruckers today too
3- Yall are some fast fools. I don’t mind being the 6, I’m getting comfortable watching everyone run off in the distance
4- The sun was almost coming up when I pulled back into the driveway. Can’t wait till we’re finishing workouts in the daylight again
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