HURLER Monday 11/16/21
Q’s: Kleenex
PAX: BabyFace, UdderButter, Banjo, Twig, TaterHole, ThinkTank, TammyFaye, Matlock, Poodle
Temp: 33 degrees
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Welcome & F3 ‘Disclaimer’
F3 consists of 3,000 free, peer-led workouts for men in 225 regions across this great Nation.
F3 Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 Five Core Principles
Free of Charge: Never a charge to workout, ever.
Open to all Men: No matter the man, you are welcome here.
Held Outdoors: Rain or Shine, Hot or Cold, we are out there.
Peer Led: Rotating fashion of men leading each other.
Ends with COT: Always ends with a Circle of Trust
If you get injured, we will get you to your vehicle.
F3 Mantra:
“Leave no man behind; but leave no man where you find him.”
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11/16 F3… SAMURAI style
The noun SAMURAI – what comes to mind? None other than the elite of Japanese military who practiced martial arts in pre-industrial Japan. … In Japanese, the word SAMURAI means “warrior or knight.”
SAMURAI were the hereditary nobility and officer class-caste of medieval and early-modern Japan from the late 12th century to their abolition in 1876. They were the well-paid retainers of the daimyo. They had high prestige and special privileges such as wearing two swords.
Do not mistake the SAMURAI with a ninja! The functions of a ninja included espionage, deception, and surprise attacks. Their covert methods of waging irregular warfare were deemed dishonorable and beneath the honor of the SAMURAI.
The role of the SAMURAI was to protect the shogun who maintained power over his large land territory. The daimyo were rice farm landowners (ie.feudal lords) who commanded the samurai. However, In peacetime the SAMURAI declined due to 2-factors:
1. The urbanization of Japan,
2. the end of isolationism.
As more and more Japanese moved to the cities, there were fewer farmers producing the rice needed to feed the growing population.
Mi’ya’moto “man bun” Mu’sashi may be the best-known international SAMURAI, but Oda No’bu’naga (1534-1582) claims the most respect within Japan. (much like Kleenex does within F3 nation)
PS: Oda is the Darth Vader of the Samurai! See pic
So there’s your Brain drop.
Now, not only did we just get Smarter, we’re about to get Stronger! And at the COT, we will get Wiser! Today, we are going to Build Warriors F3 SAMURAI style!
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And because it’s the 16th…
Warm up (16x IC)
Imperials
SSH
Chinook (overhead arm circles)
Shoulder Circles
Alt Toe Touches
Ray Finkle Swings (hips)
Abe Vigodas
Hip Humpers
Hillbillies
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Mosey to Granite Insurance:
ONE PARTNER
-Aiken Legs (16Squats/16Jumps/16Lunges/16StarJacks)
WHILE PARTNER
-High Shoulder Taps
-Nolan Ryan’s (switch every 11)
-Elbow Planks
-Travoltas (switch every 11)
*RINSE & REPEAT ?
ONE PARTNER
–Kettle swings 16x
–Incline Merkin 16x
–Lat rows 16x
–Overhead press 16x
WHILE PARTNER
SET1 – Runs
SET2 – Copperhead Squats (3ct down, on 4 explode up w/good form; look UP; hands on back of heads w/elbows held high: wt on heels; keep back Straight)
Mosey to Lighted Area:
SSH
-ABCs (spell KLEENEX)
-Boxcutters
-Crunchy Frogs
-Dolly’s
-skip E
-Freddie’s
-skip G
-Heels to Heaven
Mosey back to start:
SSH
Dips
Incline Nolan Ryan’s
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COT: Community – Jake Burton
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—Sound-off
—Name’O’rama
—Announcements
—Prayers
-Mike Davis
-Mark Childers
-Dory’s wife
-Chris Starnes
-Ms Kitty’s wife
-Vince Iandolo
-David Hefner
A pleasure to be here
#Kleenex
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Oda Nobunaga
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