Preparedness

5 Pax joined YHC on a chilly Saturday at Poseidon.  We got after it and discussed preparedness!

I am not a professional…modify  as needed!

F3 is Peer led,  Free, Open to all Men, Outdoors rain or shine and always ends in a Circle of Trust.

THE OVERALL MISSION OF F3 IS TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.

Concept: Preparedness (5th Foundational point in the Q source)

Phrase: We compete against ourselves to vanquish weakness, doubt, mediocrity and temporary comfort, readying ourselves for life’s coming battle.

Warm Up: 

• Arm circles – 10X IC forward & back
• Side Straddle Hops -10X IC, 10 Merkins, rinse and repeat
• Michael Phelps 10X IC
• Wolverines/Seal Burpees – 5 OYO
• Reacher – 10X IC
• Hillbilly- 10X IC
• 8 count body builders – 5 OYO
• Toy Soldier – 10X IC
• Bear crawl 10 paces, 10 shoulder taps, crawl bear back 10 paces, 10 Merkins

The Thang:

I asked the Pax to choose – basketball court or playground?  Tone Def chose the basketball court which was a wise choice. YHC’s planned cardio would keep us warm!

Mosey to basketball courts:

• 5 Burpees OYO – run length of court and back
• 11’s – 10 reps on one side 1 rep on the other
  • Diamond Merkins & Bobby Hurley’s (10 runs)
• 5 Burpees OYO – run baseline to baseline
  • Hand Release Merkins & Prisoner Squats (10 runs)
• 5 Burpees OYO– run first island and back
  • Carolina Dry Docks & Bonnie Blair’s (each leg) (10 runs

Some mumble chatter about YHC doing burpee challenge but I informed them if YHC is doing burpee challenge you are doing it today as well!

Next choice was between playground or field.  Wrangler made the request for playground for a strength circuit.

Mosey to playground.

Portion of the Miller WOD

6 – pull-ups

6 – burpee squats (18)

6 – 4 count mountain climbers

6 – no handed get ups

Rinse and repeat 3 X

Mosey to field and line up.

BLIMPS – Ladder up 5, 10,15,20,25,30 reps with 10 paces of bear crawl in between.

• 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 side straddle hops IC.  Awesome to call cadence out loud for the potential sad clowns arriving at the park for I9 football, workouts, volley ball and fencing ( yes fencing)!

COT:

Quote: “give me six hours to chop down a tree and I will spend the first four sharpening the axe.” Abraham Lincoln

Example – Amateur golfer vs pro golfer preparing is different, BRR relay example Dredd getting lost during the route and running more mileage than expected in difficult terrain.

Preparedness is built upon Bricks, but its impetus and accelerant is love.  When all else falls away, it’s only love that will remain.

Count a Rama

Name a Rama

Announcements: Convergence 1/16, Trinity each Friday, Kraken 2/20, Spartan 2/27, GrowRuck 5/15, BRR 9/11

Prayers for Jumanji’s M work transition to home, YHC’s M battling Lyme, peace for our Nation and for the knowledge of God’s will and the power to carry it out!

Wrangler stayed and completed the 100 burpees challenge!  We did 73 in the workout so we walked around the park and did 3 sets of 10 and a few pull-ups (when in Rome).  Thanks for push and fellowship Wrangler!