Core Principles
South Wake has a new champion when it comes to worn out shoes. Yogurt comes rolling in at 5:28 with what appeared to be remnants of a pair of Brooks or Asics. Toes were protruding through the toe box and the sole barely attached, flapping away as he ran. Less than ideal running shoes, perfect shoes for the weather; yet Yogurt lets out an “OH MAN’ when splashed with water leading us to believe he brand new shoes were ruined.
EC: Pikachu, Aquaman, Katniss, Skidmark
FNGs: None
Warm Up: Mosey to the far side of the soccer field for the following exercises which shall from this point forward be known as the base exercises (in this backblast only).
- 10 merkins
- 10 Plank Jacks
- 10 Squats
- 10 Jump lunges
- 10 WWIIs
- 10 American Hammers
The Workout: 3 laps around the soccer field track doing catch me if you can run with a partner. Partner 1 runs out and Partner 2 does 5 Jump Squats then tries to Catch Partner 1.
After fist lap the pair completes Base Exercise 1 & 2
After second lap base exercises 1, 2, 3, & 4
After 3rd lap base exercises 1,2, 3, 4, 5, & 6. Pick up the 6 and mosey to Stinson by the entrance to the parking lot.
Indian run to the entrance to the upper lot – 10 burpees. Indian run back and base exercise 1 & 2. Indian run to the upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, & 4. Indian run to upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, 4, 5, & 6. Mosey back to upper lot with a small loop to get 3 miles.
Mary: Plank hold for 4 minutes. During plank hold Q reviewed with pax the mission of F3 and the core principles. COT was also mostly completed in Plank position. Count-a-rama, Name-a-rama in reverse), and announcements were completed while the Pax were holding plank.
Announcements: CSAUP coming up in December. Squatter 2 year anny Q at Thunder tonight – no running
T-Claps (Recognition): The 5 other guys that posted and allowed me to lead.
Prayer: Bernie and his family. Great to see Shredder back out recently.
More of a 3rd F than a prayer but YHC brought up that we don’t forget why we come out and what F3 does for us which is why I like to include the mission and core principles into the workout. Unfortunately, today I ran out of time during Mary because I was going to ask Pax while they were holding Plank what F3 means to them. We always talk about picking up the 6 when we are running but do we get the 6 at other points in other aspects of life. If I ask a Pax what is the mission of F3 South Wake and they don’t know, does someone jump in and help them out, do we offer guidance, encouragement, or do we allow them go at it alone, arms tired, struggling to get breath, and then the Q asks them to think clearly and talk. F3 is more than a workout. It’s about body, mind, and spirit. If you read this backblast please comment on Slack under 3rd F the Pax most influential to you, the guy who always seems to pick you up, if they know it or not. Aye!
