FOREWARD
Why, you ask, is a MeCa region BB posted here? Well, sometime ago one of our Denver HIM moved to a land far away, and long gone were the squeaky bike breaks, the unending miles of bear crawls and pull ups, 2.0 posts, among other things that came along with brother MetroDog. He reached out a bit ago asking his Denver brethren to help support the launch of an AO in Locust, NC. Us coming down one weekend in the future to continue momentum, led to 8 HIM clown carring the 45 miles, 3 of which took the honored Q. Here's how it went.
this portion of the BB and beatdown brought to you by Cheetah
1 minute warning (still no Master Q in site)
Disclaimer
Welcome to the F3 Locust Launch Party!
35 of the area's finest men came out to enjoy an hour of physical exertion, of testing one's endurance, and of encouraging one another in brotherhood. All 3 boxes check, and it went a little something like this…
WARMUP
*** Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
WarmUp:
20IC SSH
10 windmills
20 dippy birds (10/leg)
arm circles
10IC merkins
10IC squats
*** Five Core Principles for all F3 Workouts
1 Free of Charge
2 Open to all Men
3 Held Outdoors
4 Peer Led
5 Ends with Circle of Trust
*** T-claps to Hefty and Scope for providing some workout blocks to the Locust crew. Very dapper with an F3 Nation stencil!!
Partner up. Each group of 2 grabs a block.
A runs with block to the gulley and back
B does Freddie Mercury's
flip-flop
A runs with block to gulley and back
B does copperhead squats
flip-flop
Take blocks to their new storage spot near the office
*** Reminder to Metro – call the office and confirm approval ; )
this portion of the BB and beatdown brought to you by Mater
Dora time…partner up. PAX A runs around the flagpole while PAX B does burpees. Flapjack until team gets to 50. Help out other groups or plank for the six.
Mosey to the back parking lot. Circle up, no don't. Keep the same partner. PAX A does another flagpole run while PAX B does Merkins. Go to 100.
Mosey to the little side road. Keep the same partner. PAX A does quadraphelia run up the hill, to yet another flag on the mailbox, while PAX B does low, deep squats. Go to 150.
this portion of the BB and beatdown brought to you by Hefty
Mosey down to the side parking lot.
What is a Locust actually? Apparently all Locusts are GrassHoppers, but not all GrassHoppers are Locusts. The difference?…Locusts swarm. So with no GrassHopper or Locust exercise in the lexicon that YHC saw we modified.
Start at the line, and Locust/GrassHopper hop (broad jump) to the first parking lot line and do 1 merkin, hop to next line/2 merkins, next line/3 merkins…all the way to 10. Plank or squat hold for the 6 (most took their time deciding which they hated less)
Mosey to the school parking lot. Plank or circle back for the PAX.
Well you can't drive an hour to visit with MetroDog without doing bear crawls, so we do one of YHC's favorite exercises.
Ascending Curb Crawls
Find a piece of curb and bear crawl across lot to the other side curb, 180 and do 1 Derkin, crawl to original curb and do 2 Derkins, crawl back/3 Derkins…all the way to 10. Incline plank for the 6.
One final quad-i-fell-ya lap around the island and mosey back to the launchpad.
"Leave no man behind, but leave no man where you found him." YHC mentioned in some aspect you WILL be the 6 in something. Keep that in mind and be sure to circle back for those behind you whether 1st, 2nd, or 3rd F related…but be sure to get them further ahead in the future.
this portion of the BB and beatdown brought to you by Cheetah
10x low dollies
10x box cutters (5 each way)
30-ish seconds of American Hammer
Reflection: 1 Corinthians 13: 13
"So now faith, hope, and love abide, these three; but the greatest of these is love."
– 1 Corinthians 13 is often called the love chapter, and gets plenty of play as wedding Bible readings
– But only thinking of love is a cupid/amorous way is short changing love
– Yes, we are here to enjoy a great workout, no doubt, but F3 is so much more.
– Love is what wakes you up at 5am on a 9 degree day because YOU KNOW your buddy is Q'ing and counting on you.
– Love is what drives a post-workout yard clean up for a widow.
– Love is what helps you get up out of bed when you don't want to; knowing your buddies will help you get through the day.
– Love is what generates encouragement, compassion, empathy, sacrifice.
– An hour long workout without love is just a clanging symbol, a task accomplished but not optimized.
– An hour long workout with your loving buds is likely one of the best hours of the week.