Date: 7/3/2021
Workout: Cougar Town
Location: Kernodle Middle School
Pax: Foot Fairy, Air Ball, Kaizen (Respect), TPS, Hall Pass, Red Dragon, Wicked (Respect), Misfire, Ponch (Respect), Patch (Q)
The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership.
Warmarama
Mosey over to the track, 2 laps then up to the parking lot by the baseball field
20 – Peter Parkers IC
Downward Dog ~20 Secs
Upward Dog ~20 Secs
Downward Dog ~20 Secs
Upward Dog ~20 Secs
20 – Sun Gods IC
Side Lunge/Squat/Stretch hold for 20 Secs (each side)
10 – Merkins call out up and down individually count every up
The Thang – Two Man Grinder
The parking lot had 8 cones setup in a circle. Pair up with a partner. You and your partner will go through the exercises as a team. One person will run around the circle while the other does the exercises. Exchange the progress on the count and relieve the guy doing the exercises every lap.
25 Burpees
50 Merkins
75 Squats
100 Burpees
125 Merkins
150 Squats
175 Low Dolly’s (SC)
200 String Rippers
The routine seemed to go well. It’s easy to motivate guys as you round the circle. You’re motivated to get back and relieve your partner…who’s grinding out burpees or merkins or squats.
Solid work by all. Foot Fairy had to leave near the end of the Thang.
EC Thang – Ascending Testicles
On the way back to the flag, we threw in some ascending testicles. YHC didn’t articulate well what the plan was so we started with 25 second count off on the wall in various BTTW inclines. We recovered so that we could re-try what was envisioned, but not articulated. TPS continued on without stopping even with multiple warnings it’s going to be a lot harder next time.
25 second low incline BTTW random count off
25 second mid incline BTTW very random count off
25 second high incline BTTW full plaid uneven randomized count off
Recover.
6MOM
TPS – Dying Coachroach 15 IC
Misfire – Heal Touches 10 IC
Ponch – LSF 15 IC
Wicked – Hip Dips 15 IC
Air Ball – Boat 15 secs
Red Dragon – Hold 6 inches for 90 secs
Hall Pass – Cindy Crawfords 10 IC each side
Kaizen – 5 Burpees (TPS did 10, 5 for Foot Fairy)
Patch – American Hammers 10 IC
COT
Announcements
Smurf Challenge, 3 Murphs a week for 2 months. 24 total Murphs. All of July and August.
Camping Trip July 23-25. Reach out to Sacked if you’re interested.
Ragnar Teams are filled and they’ve reached the maximum number of teams. But the event is August 13-14.
Turkey Bowl will be coming up.
Albemarle one-year anniversary is July 10th. Drysdale has been coordinating some support for that. Be on the lookout for further details if you’re interested in being there.
Monday Convergence 6 AM at Circle Time
Close Out:
Shared a story about living Third. Try not to get wrapped up by circumstances. Try to think of others first; live to serve. Acknowledge our mistakes and try to learn from them. Be careful how you set goals. Try shifting your goals from achievements, positions, and material things to being an effective person capable of such accomplishments (examples: 3S2T, and relationship building). Then live eager to serve, and pass those traits on. The most effective tool we have to improve the world, at any level, is to be an example of someone with robust positive attitude.
“If I only had an hour to chop down a tree, I would spend the first 45 minutes sharpening my axe.” – Abraham Lincoln
The goal isn’t to chop down the tree, it’s to chop down the tree most effectively; fast and the greatest ease. You become better Prepared to do it again. In living Third, set your sights on becoming a better giver, not simply to give more.
Happy 4th of July Weekend my friends.
- Patch
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