10 men took on the somewhat-chilly gloom, got a little bit better, and reminded the Q what this is all about.
WARMUP
10 IC Cotton Pickers
20 IC Side Straddle Hops
20 IC Mountain Climbers
10 IC Imperial Squat Walkers
10 IC 'Mericans
Mosey for a short lap around the parking lot
THE THANG
Circuit (1/4 mile with 5 stations):
– Start in parking lot AO, mosey down parking lot to gravel road
– Stop at sidewalk: 5 LBCs
– Run to down-under bar. Australian pull ups x 5
– Run to area near pull-up bar. 'Mericans X5
– Run to pull up bar. Pull-ups x 5
– Run back to Start. Bear crawl up the hill to start line
Repeato with 4 reps…3…2…1
Head to the track
800 m: mosey through the turns – run the straightaways
Head to the field house wall
60 second BTW
30 IC Iron Chair (wall sit) with air-presses
6 MOM (Mary-go-round)
10 IC LBC (Sonar)
10 IC Freddie Mercury (DoubleCheck)
10 IC Low Flutter (Diesel)
10 IC Low Dolly (Dutch)
10 IC Low plank knee raises “Peter Parkers” (Abrams)
10 IC V-ups (Mulligan)
10 IC Dying Cockroach (Cyclone)
10 IC Reverse Crunches (Closer)
10 IC Mason Twist (ZipLock)
10 IC Low-plank Hops (Clark)
REFLECTION
Proverbs 27:17
Iron sharpens iron, so one man sharpens another.
I had a difficult time coming up with a message to focus on for my reflection when I was putting the workout together last night. I could tell already that it was going to be one of those days that I wasn’t going to want to get out of bed. When I woke up, I could tell I hadn’t slept well and I wasn’t looking forward to Q’ing – but I got up anyway. Still no reflection to discuss.
I muttered my way through a few warmup exercises and a short lap around the parking lot. Then it was time for the Thang.
Once we began, as usual, I quickly fell behind most everyone there. I began thinking to myself “what business do you have trying to “lead” these men when each one of them can run circles around you?”
About a third of the way through the Thang – I realized what I needed to focus my reflection on.
Watching everyone running the circuit, putting in the work, dealing with soreness and injuries, encouraging each other (and lapping the Q), I remembered why I get up and come to these workouts. I stopped feeling sorry for myself, put my head down and just kept pushing through.
I remembered that I don’t come to F3 to compete with the participants. I am part of F3 because my brothers help make me BETTER. They help me grow physically, emotionally and spiritually.
They sharpen me and I hope that in some way, I am helping to sharpen them too.
I am fortunate to be a part of this awesome group and it truly is an honor to “lead”.
There are many men out there who need what we’ve got with F3. We need, no I need – to be better at getting our message out there and encouraging others to join us.