Wakanda

5/23/2020

61 degree at launch – and after 72 hours of rain, the AO was beginning to dry out

I rolled into the AO a little early to drop off instructions at the pain stations and take a lap around Dudley High School. Love that F3 is here, hoping and praying for ways to impact this neighborhood.  FloJo rolled in with his 2.0s – Luke Cage and Carnage. That was great to see and assured me that this would be a good morning!

Pax: FloJo, Luke Cage, Carnage, Akron, MacGyver, Root, Mall Cop, Nomex, Bruce Lee – QIC

We began our morning with an affirmation of the one singular mission of F3:

The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership

With that as our clear aim for the day, I dispensed the necessary disclaimer and we launched with a mosey down Lincoln St, around the entry circle and back to the Lincoln Academy parking lot for

WAR:

  • Motivators
  • Sun Gods – 4 part: forward x 20 IC, Chinooks x 20 IC, Cherry Pickers x 20 IC, reverse x 20 IC
  • String Rippers x 15 IC
  • 7’s – 7 Merkins, 7 Plank Jacks, 7 Mtn Climbers, 7 Hip Dips, then 6 of each, then 5 and so on, wheeee!

With that wrapped we moved to the parking lot for:

The Thang part 1

Memorable Ladder:

  • 5 hand release merkins, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, 20 Carolina dry docks, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, 20 Carolina dry docks, 25 squats, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, 20 Carolina dry docks, 25 squats, 20 alt shoulder taps, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, 20 Carolina dry docks, 25 squats, 20 alt shoulder taps, 15 monkey humpers, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, 20 Carolina dry docks, 25 squats, 20 alt shoulder taps, 15 monkey humpers, then 10 imperial walkers, then a lap, then
  • 5 hand release merkins, 10 Lt Dans, 15 LBCs, 20 Carolina dry docks, 25 squats, 20 alt shoulder taps, 15 monkey humpers, then 10 imperial walkers, then 5 burpees, then a lap

Once the sugar rays completed this work, the group fell in with the six and completed the rest of the work as prescribed together – truly inspired by this!

After a 10 count we moseyed to the circle immediately outside of the high school to make use of the low brick walls there. Once assembled we began a brief

Thang part 2:

  • Dips x 23 IC (it’s the 23rd and also had the end of The Last Dance documentary on my mind)
  • Step Ups x 23 each leg!
  • One leg at a time x 23 IC
  • Derkins x 23

We followed these exercises with

  • 6MOM
  • Cindy Crawfords x 10 IC each side
  • ABC abs
  • American Hammers x 23 IC

Recover!

Namarama

COT and Announcements

YHC acknowledged Memorial Day weekend and asked if our families have lost loved ones. We also noted 3:00pm on Monday 5/25 as a minute of silence to remember those who died in service of our nation (and 3:01 pm as a minute of silence to remember those front line responders and health care workers who have died while caring for others in this health crisis)

Root – thanks for sharing your care and remembrance of our veteran loved ones, continued prayers for your father

Blood drive on June 14th – location TBD

Wakanda shovel flag handoff – next Saturday with Akron on the Q!

YHC took us out

Moleskin – I was inspired by the effort displayed today. Each member of the Pax grinded through the ladder for 30+ minutes of non-stop work – and to finish together showed what this group is truly capable of. I hope we can apply that into our daily lives and into our communities!

Coffeteria conversation around fatherhood and the intentional caring of others, provision, dying to self, and working in our jobs and in our homes was just what YHC needed today. So thankful to have that time with you all.

Bruce Lee – out: