Welcome
Mission (ALWAYS)
Disclaimer
Warm-up: SSH IC, Copperhead Squats IC, Imperial Walkers IC, LBAC IC, ATT’s IC, Humpies IC
Mosey to block pile
Thang#1: Ring of Thrusters – circle up. 1st man does a thruster, then 2nd man, and on around the circle. Once back to the start, 1st man does 2 thrusters, and around. Continue until 10 thrusters are done in a row
Thang#2: Block Work – Reps of 20: Deadlift, Row, Derkin, Squat, Curl, Incline Merkin – REPEAT
Thang#3: Murder Bunny sprints – x4
Thang#4: Modified Dora 1, 2, 3 – partner up, Merkins x50, LBC’s x100, Squats x 150; 2nd pax crosses field with block (Farmer carry, then Rifle carry) on other side of the field- 10 Windshield Wipers
Mary: Flutter Kicks, Gas Pumps, Easy V’s, Freddie Mercuries, Crossfit Sit-ups, LBC’s
WOD: 2 Timothy 2:2- You have heard me teach things that have been confirmed by many reliable witnesses. Now teach these truths to other trustworthy people who be able to pass them on to others.
F3 was created and met a need no one new existed. It grew on its own, from 34 guys to ~53,000 men on 4 continents…with very little structure or intentionality. All you have to do is EH a guy and get him plugged in. How’s your 2nd F? How’s your 3rd F? The SLT is working, let’s plug in and see what it will become.
Moleskin:
-It’s fun to watch runners roll in to a workout, when you’re the Q and you’ve planned no running. They all did great, but I half expected Retread to go off on a run, when we turned to head with our blocks to Corinth
-Expresso blocks aren’t as strong as other blocks…or my 2 newest FNG’s are beasts…probably both. 2 blocks got busted doing Murder Bunnies. Sorry Pump.
-Speaking of Pump…Site Q’s have various responsibilities and each handles it differently. The only real requirement (actually bold in the role description) is to show up. Expresso didn’t have it’s site Q or a flag. What’s up with that? Maybe he was rescuing a kitten from a tree.
-The upper parking lot at Corinth (where we park for Evening Wood) is dark…like black hole dark. It was so dark it sucked up the mumblechatter, during our block work section.
-Instead of 10 counts, YHC introduced a few concepts of the QSource (Field Manual for Virtuous Leadership). These 50 principles are foundational to F3. You should check it out. Turns out this F3 is more than just a workout. New group(s) will be starting in January. Don’t want to wait..they’re all on the F3 website, and there’s a podcast….so many ways to consume!!
-Question: Why do you do F3? Can you answer that question? Being able to answer that question is key to EH’ing that new guy. Think about, come up with a brief answer, and go tell somebody. You may EH the next nantan…or the guy that EH’s the next nantan. #giveitaway
Medball out
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