Importance of the COT

Posted on Posted in Backblasts
  • When: 01/05/2023
  • The PAX: Scooter, Tuck, Yard Sale, 40, Maestro, Toe Jam, Irish Goodbye, D-Day, Home Alone, Leonidas, Jobu, Spaghetti Os, Noodle, Gru

15 Pax gathered at Hard Nocs on a beautiful January morning.  The QIC, with help from D-Day, recited the mission of F3 and the 5 core principles.  Particular focus was placed on Male Community Leadership and the Circle of Trust.  A big part of what makes F3 more than just a workout group and as potent as it is, is the COT.  Enabling and empowering men to vent, open up, express something that is on their mind, and seek support from the High Impact Men around them is an incredibly powerful force.  We need to remember this crucial piece as we sometimes view the COT as a formality at the end of a beatdown rather than a core component.  Unleashing the full force of F3 can only happen if we emphasize the COT and Male Community Leadership.  All men will deal with challenges throughout their life: family, marriage, career, money, etc.  Opening up and leaning on the men around us for support, and trusting in God, enable us to surmount these trials and tribulations.

Warm Up

SSHs, Limp Member, Quad Stretch, Michael Phelps.  The patented OOPS shoulder burn – LBACs forward/backward – Moroccan Nightclubs – Randys

The Thang

Mosey to the parking lot for 11s – Big Boy Sit Ups and Burpees

Brief rest followed by a Quarter Pounder.  Run to first island, 25 Merkins, run back to start.  Run to 2nd island, 50 monkey humpers, back to start.  3rd island – 75 plank jacks.  4th island – 100 mountain climbers.

Mosey back to flag.

Ab work to close it out: The Fight Club special as shared by Saigon Sam.  The following exercises for 1 minute each: reverse crunches, alternating V-sit ups, window wipers, Freddie Mercurys, alternating leg lifts.

Count-O-Rama, Name-O-Rama, Announcements.  An impassioned COT and closed out with the pledge of allegiance.

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