Sunday June 23rd arrived, and it was our first workout without the training wheels provided by our brothers to the Northwest in Da ‘Ville. A HUGE thanks to those HIMs from Louisville that came down and worked so hard with us. You all are special people and we have MUCH love for y’all.
The morning in the gloom was perfect. Temp was good and a little overcast which was ideal for the Albino known as OG. OG arrived early and brought the tokens to the AO and observed his battlefield. Time ticked closer and closer to the start of the beatdown and OG was definitely nervous. The time came and it was GAME TIME!
VQ: Opera Ghost (OG) and his Weinke (in a plastic baggy of course)
PAX: 17 including two FNGs
Started of by circling up and introducing ourselves. Then OG provided the Safety and Disclaimer.
We reviewed the 3 Fs and began with first 2 principles. OG decided a good time to just discuss what F3 has done for him thus far and how important fellowship is to us as men and to F3 as a group.
Count-O-Rama
17
Warm-a-rama
We started a group run from the flag to the football field. We ran the length of the football field and then circled up at mid field and OG prepared the commencement of Thang 1.
Thang 1
OG is a soccer boy. He may not quite have soccer arms but he definitely enjoys using the legs and core. OG had decided that it might be his goal to see if he could make brother Roadtrip splash merlot.
As we circled up OG explained the next two principles of F3 and then what was about to go down. We were going to perform 12 exercise in a Tabata method. This would normally be 30 seconds on and 10 second rest. BUT this is F3 and we push so we did 90 seconds on 15 seconds off. Sorry not sorry boys!
OG went through each exercise before hand so everyone would be familiar with the next exercise as it arrived. OG had an interval timer setup on his phone to time for us. He had setup a rock playlist to set the mood and SO IT BEGAN. Below is what we did:
1. Burpees
2. Al Gore
3. Merkins
4. Sit-Ups or LBCs
5. Side Straddle Hops
6. Squats
7. Gas Pumps
8. Plank
9. Sprint In Place
10. Stepping Lunges
11. Arm Twist Plank/Push Up
12. Dolly
Everyone worked incredibly hard. People rested and started again OR modified but no one stopped. Even brother Roadtrip as he was turning many different colors.
After Thang 1 was complete and we were all warmed up *wink wink*. OG went through how we do exercises in cadence. He used this to go through some post-Thang stretching in preparation for the Thang to come.
Exercises:
15 Abe Vigoda – IC
15 Imperial Walkers – IC
20 Side Straddle Hops – IC
After this we trotted over to the “hill” …..
Thang II
We performed hill runs in teams of two. A total of 10 runs per team. Man on top of hill would perform a plank while his teammate would perform a run to tree line. At tree line said teammate would perform 10 burpees (with clap) and run back up hill. Then his teammate would do same while he planked it up. Even OG was not happy with himself until it was done. He quoted that his plank had turned into a suspension bridge. But we pushed through and OG was wicked proud of his PAX.
After completion we took a slow jog back to flag and circled up. Here OG explained the remaining/last principle of F3. He re-reviewed the 3 Fs and then all 5 principles again.
Name-O-Rama:
We had two FNGs….
Joey Police – BLING
George Joseph – LUMBERG
We ended in a COT. Prayer request spoken and unspoken were there and OG ended us in prayer.
We ended almost exactly at 8 am which made OG happy upon completing his VQ experience.
I was very proud of every man there and brother Roadtrip kept the Splashing of Merlot at bay.
Next week Sous Vide will be bringing the pain.
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