Warm-Up / COP:
Circle up on the field.
YHC explained that he and Bowzer were clearly not professionals and were hell bent on proving that over the next 45 minutes.
Per YHC’s rules, a trivia question starts us off with the answer being uncovered by SSHs IC. Today’s question was “How many years have passed since the formation of the United States Navy SEALs?”. The answer was 55. The U.S. Navy SEALs were established by President John F. Kennedy in 1962 as a small, elite maritime military force to conduct Unconventional Warfare. They carry out the types of clandestine, small-unit, high-impact missions that large forces with high-profile platforms (such as ships, tanks, jets and submarines) cannot. SEALs also conduct essential on-the-ground Special Reconnaissance of critical targets for imminent strikes by larger conventional forces.
YHC then turned it over to Bowzer who led the now smarter PAX in the completion of:
15 Little Baby Arm Circles Forward IC
15 Little Baby Arm Circles Backwards IC
15 Hillbillys IC
15 Flutter Kicks IC
15 Reachers IC
Mosey to playground.
The ONLY THANG
Iron sharpeneth iron; so a man sharpeneth the countenance of his friend. – Proverbs 27:17 .
The plan was clearly explained
- There will be multiple 3 minute exercise sessions that are designed to work you and your partner from the top down. There will be a baseline exercise with options given to go harder or lighter. The key is to push yourself and encourage your partner to do the same.
- Each station will immediately be followed by cardio work.
- HIM 1 will start by doing the required exercise, up to 25, while HIM 2 does a full plank.
- FORM IS KEY. If you can’t keep GOOD form, or you can’t complete 25, switch with your partner. Continue switching for 3 minutes.
- The planking partner needs to encourage and count reps. They can also, if desired, give their partner a goal to achieve on the next round.
- If the planking partner cannot maintain a full plank, they should go to an elbow plank, and if needed, an arm chair position.
- Cardio sessions will be wagon wheel style. No one is finished until all are finished.
Now knowing the plan, YHC then asked them to pick partners looking for a partner they may not have worked with in the past.
FIRST STATION: Baseline Exercise – Chin Ups. Harder – One Arm or Narrow Grip. Easier – Inverted Rows
WAGON WHEEL CARDIO: Fast Jog Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
SECOND STATION: Baseline Exercise – Merkins. Harder – Derkins or Diamond. Easier – Merkins From The Knees
WAGON WHEEL CARDIO: Karaoke Facing Tracks Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
THIRD STATION: Baseline Exercise – Dips. Harder – One Legged Dips. Easier – Pull knees closer to body.
WAGON WHEEL CARDIO : Power Skip Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
FOURTH STATION: Baseline Exercise – BBS. Harder – V-Ups or WW1s. Easier – LBCs
WAGON WHEEL CARDIO: Sprint Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
FIFTH STATION: Baseline Exercise – Sumo Squats (Hands Touch Ground). Harder – Pistol Squats. Easier – Prisoner Squats
WAGON WHEEL CARDIO: Run With EXTREME Passion Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
SIXTH STATION: Baseline Exercise – 2 Legged Calf Raises. Harder – One Legged Calf Raises. Easier – No Freaking Clue.
WAGON WHEEL CARDIO: Sprint Up and Down the field (120 Yards) stopping at every 1/8 mark to complete 2 Burpees OYO. If finishing before others, you keep going back to the 6 until all are in.
Fully gassed, the command to mosey to the Flag was given.
Naked Moleskin / BOM:
Xenu and Bowser shared that these partner based workouts are important to us. This is what brings us back day after day, week after week. A partner keeps you accountable. They “sharpen” you. They raise you up. Far more than any paid gym or trainer where money could very well be the only driving factor.
Xenu challenged the PAX to reach out to someone they have not talked to in a while. Maybe a relationship that went south for reason that now seems silly/stupid/ludicrous. Perfect season to reestablish friendships.
At the end, Bowzer also shared this is his first anniversary with F3 and eloquently spoke to the importance of F3 in his life. Great stuff!!
Prayers for Rebecca. May she find calm and peace at work.
Healing Prayers for Ear Shot.
And as always, please remember that today is the perfect day to make a positive impact on another person’s life.
Until next time.
Xenu & Bowzer