No Running!
EC: Warbucks, Slide Rule, Dawgpound, Buford. Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir
The pax were promised a low/no running workout. YHC had an idea, and wasn’t sure it was going to work.
Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3? When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles. The Pax were asked: What are the 5 core principles? Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:
- Idea #1: Pair isometric holds with kinetic exercise. So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins. 6 count, 2*2 derkins, up to 1 count & 7*2 derkins. This sucked and was a terrible idea and no one should ever do it again.
- Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles. This took a while. My legs hurt.
- Idea #2: Pair slow kinetic exercise with isometric holds. So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3. Rinse and repeat 3x. This also sucked. And we’ll definitely do it again.
- Back to idea #1. Thanos, I mean Dawgpound, insists all things be balanced. So we repeated Idea #1 holding the Derkin-down position and doing 2x dips. Still sucked, still terrible, but I guess we will do it again
Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles. So very much harder than squat hold
Circle of 5 counts. Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt. Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do. It’s just just for Selfish Accountability. Getting faster (not today!) stronger, leaner are all great things. But our mission is to lead our community as men. Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked. Props to all y’all who pushed through. There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT. One core principle is that we end every workout with a COT. What is so important about that that it needs to be held at the end and that it’s core to our mission? We contemplated that and shared. You literally had to be there, because that’s part of what it means.
Thanks for indulging me today, guys. I’d say it was fun, but I’d be lying. Was definitely glad I did it with y’all, though.
