36 mighty men took to the Green this morning to celebrate, err partake, in YHC's 3 year F3 anniversary Q. It was difficult, but we widdled down to some of my favorite evolutions and crashed them together in one 45 minute smoke fest. There were no fewer than 5 BS calls (4 by Duvall). However, Scrum clearly scoffed at the workout as he continued to do the workout after completing each evolution. I'm pretty sure he's still working out now. Here's the thang:
Circle up at the Green
- SSH 15X IC
- 5 burpees OYO
- Muricans 10X IC
- 4 burpees OYO
- Squats 10X IC
- 3 burpees OYO
- Diamond Muricans 10X IC
- 2 burpees OYO
- Jump squats 10X IC
- 1 burpee OYO
Run to Davidson College basketball arena parking lot and plank out + stretch while waiting for the six. Line up perpendicular to the parking lot rows for the burpee suicide evolution.
- 5 burpees at starting point and at each light pole (4 light poles in total including the starting point)
- PAX started with 5 burpees and then ran to the next closest light pole for 5 more burpees. This continued until the PAX reached the furthest (4th) light pole and returned to the starting point. The PAX then went back down the ladder running to the 3rd light pole and back, and the 2nd light pole and back.
- 55 burpees in total during evolution
PAX line up against the curb of the last row of parking spaces facing the basketball arena for the next evolution
Round 1
- 10 Muricans OYO run to first island 10 squats OYO run back
- 20 Muricans OYO run to second island 20 squats OYO run back
- 30 Muricans OYO run to third island 30 squats OYO run back
Round 2
- 10 CDD OYO run to first island 10 Mary Katherines (jump lunges) OYO run back
- 20 CDD OYO run to second island 20 MK's OYO run back
- 30 CDD OYO run to third island 30 MK's OYO run back
Circle up for the 3rd evolution
SSH 15X IC
- Muricans 10X IC
- 5 burpees OYO
- Diamond Muricans 10X IC
- 4 burpees OYO
- Wide Muricans 10X IC
- 3 burpees OYO
- Man Maker Muricans 10X IC
- 2 burpees OYO
- Muricans 5X IC
- 1 burpee OYO
Run back to the Green for Mary
- Elbow Plank
- Plank jacks 10X IC
- Low flutter 25X IC
- Low dolly 10X IC
Recover Recover
COT
Moleskin:
- Humbled and honored to have 35 other men join me in celebrating my 3 year F3 anniversary. Like it has for so many of you, F3 has had an incredibly positive impact on my life and I'm extremely grateful for this group, the guys who EH'd me, and the friendships I have formed since joining. What started as just a "workout" that fit my schedule has transformed into a support group of men that have mentored me, helped keep me accountable, encouraged me, pushed me, looked out for me, and helped stretch and grow my faith as we do this thing called life together. F3 has provided opportunities for new mountains to climb, that I didn't know existed and certainly couldn't have done on my own.
- I'm also extremely thankful for the close friendship of the FF5 (Mr. Burns, Ramrod, Cornwallis, & Jedi) whom I most likely would not have known outside of F3. These are guys who take seriously watching each other's six, and who have taught me and pushed me to be a better husband, father, and friend. They are the true embodiment of what F3 is all about.
- My hope is that I can do even just a little bit to pay forward what so many in this group have done for me already. Thank you, men, for exemplifying Psalm 27:17 and for the many HIM this group has, and will continue to develop.