Q: Run Flat
PAX: Gambler, Detention, John ‘Beach Body’ Stevick, The Grinch, Bagpipe, Brawny, CurveBall, Run Flat, Jimbo, Black Stallion, Pitch Fit, Temu
FNGs: 2 Pitch Fit, Temu
COUNT: 12
INTRODUCTION:
We kicked the morning off with a thorough explanation of the Disclaimer, our 5 Core Principles, our Mission Statement, and Credo. YHC was excited 12 men showed up this morning in the rain and knew they were here this morning to better themselves and grow in one way or another. My mission for the day was purely to give it away; to reiterate the standards of F3 and discuss why we do what we do in hopes to equip those here today with more knowledge and confidence than they came with this morning, so some of the newer guys to F3 can execute on the 4th of our 5 core principles – Peer Lead!
WARMUP:
Daisey Pickers IC x12
SSH IC x12
Don Quixote IC x12
Hillbillies IC x10
Quick discussion about counting in cadence and the overall structure of a workout. Explained we would be doing as many different things as we could this morning to display how a parking lot or plaza can be used, and it was off for a mosey.
THE THANG:
Indian Run! Indian Run down the front part of the parking lot down and around the movie theater. No man left behind, so we circled back to pick up the 6, then continued to the nice wall on the side of the theater for some Peoples Chair action.
Peoples Chair for 90 seconds. Pax had fresh legs so there wasn’t a lot of moaning…. drop it 6 inches! Que the moaning
Peoples Chair with flare – while holding the peoples chair, we did overhead claps, little arm circles, and seal claps. Flare can be added by calling almost any arm movement while holding assuming the position. Just ensure the wall is long enough and everyone is at least arm’s length apart.
Indian Run again to the top of the parking lot. Paula Abduls! After a through explanation of what this was (two parking spaces forward, one parking space back), we executed with mode of transportation between parking spaces being the Bear Crawls and the exercise at each line being merkins.
Paula Abduls can be done with any exercise like bear crawls, lunge walks, crab walks, duck walks, etc. as the mode of transportation, and any exercise like merkins, burpees, sit-ups, squats, etc. as the exercise at the end of each space.
Next up was fun with Dora 123. Pax partnered up, then YHC shelled out the 3 exercises. 100 Side-Straddle Hops, 200 Mountain Climbers, 300 Little Baby Crunches. Partner A runs down to the next island, while partner B does the exercises. Flap jack when your partner gets back and keep a cumulative count on the reps. Everyone went to town and made quick work of it!
Dora 123 can be done with almost any exercise but be careful because depending on the exercises it could burn up some real time. YHC also explained the slippery slope of planning a workout based on an even number of men and how to pivot and modify on that if needed.
Moved over to another section of the parking lot and circled up. YHC explained how to call an exercise, why the calls to action are important, and how to count in cadence. Then Pax were given a choice of 3 exercises to choose from. Side-Straddle Hops, Daisey Pickers, or Imperial Walkers. Starting to my right, we went around the circle and each Pax choose an exercise, called what that exercise was, and lead us in cadence for 10 reps. Constructive criticism was given as we made our way around the circle, as well as a brief discussion about how important it is to be a good follower if you’re going to be a good leader. (The FNG’s crushed it BTW)
MARY:
Not today. YHC failed on timing, but it was for a good reason.
ANNOUNCEMENTS:
Cross Roads Fundraiser 09.19 @ 6:30pm
Pink-Out 5k 09.28 @ 8:00am
PRAYER REQUESTS AND PRAISES:
Prayers for healing
Prayers for our youth and the paths they are on