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Back to Basics

    • When: 03/12/19
    • QIC: Reborn
    • The PAX: Anchor Bar (R), Gold Plate (R), Ponytail (R), Cardigan, Cracker Jack, Stork, Slow Pitch, Homer, Tombstone, Reborn

What an honor it was to lead 9 other HIM at this awesome AO this cool gloom. Thank you to all who decided to remove themselves from the fartsack to join YHC. Thank you Tombstone for the opportunity.

WARMUP

All in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters. Then we took a mosey to the front of Tillman Hall where Ponytail led us in the Pledge of Allegiance. After that we took a mosey to the back of Tillman for something YHC had previously done when YHC Q’d at Independence.

THE THANG

YHC asked that the PAX pair up at the bottom of the stairs. The plan was for Partner 1 to perform and exercise at the bottom of the stairs while Partner 2 ran to the top of the stairs and back. Then flapjack. The exercises at the bottom were as follows: Squats, Hip Thrusts, Merkins, Hip Thrusts, Jump Squats, Burpees.

We then took a mosey over to the small walls near Bancroft Lawn where we performed the following in cadence for two rounds: Irkins, Dips, Step Ups, Derkins. YHC also threw in a series of Declined Peter Parker Peters. Then we took another mosey back to the COT making sure we kept up with the 6.

 

NMM

As we get more involved in F3, it is extremely easy to forget the basic core principles of F3. So, YHC decided this morning would be a morning of discussing them throughout the workout.

This is taken directly from the F3Nation website:

Our workouts …

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

The F3 Credo is: Leave no man behind, but leave no man where you find him.

This is simple but profound. Keep it at the forefront of your mind as you show up each gloom. Don’t forget it, and definitely give it away.

ANNOUNCEMENTS

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Sign up for Come See Me & Operation Sweet Tooth Runs.

Sign up to Q a workout.

PRAYERS/PRAISES

Prayer requests and praises were mentioned and YHC lifted them up.

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