The mission of F3 is to Plant, Grow, and Serve Samll workout groups for the reinvigoration of Male Community Leadership. Â F3Lexington is off to a flying start in fulfilling the mission set forth by Dredd and OBT years ago. Â In place already are leaders, the type of leaders that understand this is more than just a workout (Magnet 1st F). Â This is a community of men (Glue 2ndF) who can lean on each other in times of need. Â They understand that this is a group that can make the community around them a better place (Dynamite 3rdF). Â YHC wasn’t surprised by what I witnessed during my #FlexingtonVQ but humbled. Â You see, F3 has a way of humbling a man, bringing out the best in each and everyone of us. Â This is how we get better, not alone in a gym with our headphones on, but together in the gloom with our brothers who are trudging through life with similar trepidation. Â Men, we are a lot more alike than the world will have you believe, when we come together for common good, GREAT things happen. Â I see these great things budding in F3Lexington and Ill be anxiously watching from 60 miles away. Â TCLAPS F3Lexington!
A sincere thank you to Abacus for accompanying YHC to LexVegas for the Q. Â You will see below that I could not have completed this weinke without him, as we practically co-Qd. Â You, Abacus are a HIM and I’m proud to call you friend.
PAX
YHC Kilo Q
Abacus (F3Louisville), Dugger, Biscuit, Belding, Oder Eater, Sous Vide, Mr. Hand, Radio, Oshag, Stapler, McSteamy, Zebra, Roadtrip, Kisses, Oli, SunBird, Beeper, Hanz N Franz, Ren (FNG), Stimpy (FNG), Velcro (FNG), Bed Bug (FNG), Red Rider (FNG, Respect) Wilbur (FNG), Tigger (FNG), Lucky (FNG)
Conditions
A muggy humid 75ish and sunny. Â Sweat producing conditions ITG.
BigBlueAttire
YHC knew he was in the holy land of #BBN so he decided to represent his blue blood by donning a “Go Blue or Go Home” tee. Â Nike running shorts with 3/4 lining (Sweet sweat wicking ability). Â Injinji toe socks (always) neon Altra instinct shoes (disclaimer they were slippery, only reason Ren and Stimpy were able to catch me on the agility run)
The Workout
COP
Circle up in the pavilion parking lot for COP
25 Abe Vigodas IC
25 Imperial Walkers IC
25 SSH IC
15 merkins IC
Thang1
Split into 2 groups
Group 1– Kilogility course
Start at back of pavilion, bear crawl to closest disc golf hole.
sprint 30 yds to next disc golf hole.
Zig zag sprint around 10 cones spread 10 yds apart.
50 yd sprint down hill to cone turn toward volleyball net
50 yd sprint to volleyball net
5 BOYOS touch top net.
RepeatO!
Group 2– Abacus Army crawl
Split again, partner up with someone you dont know. Â Push your partner to do their best and give it their all.
P1 army crawls under 3 pic nic tables
P2 AMRAP incline merkins until releived by P1
Group 2 AMRAP with Abacus Army Crawl until releived by Group 1.
We went through this X2.
HIM were suffering, breathing hard, getting better, and encouraging one another.
Thang2
Mosey up to the practice football field for a little Jack Webb action
1:4 Merkin:Shoulder Press (Jack Webb)
next
1:4 squat/lunge (Dan Taylor)
Thang3
Pax split back into the 2 original groups for a little Walk Like an Egyptian Race.
Groups lined up in Right leg lunge forward position. Â PAX in back of line lunge walks to the front, when he arrives entire line shifts to left lunge forward. Â Continue for 25 yards.
Another Race Inch WormÂ
Pax lines up in plank, Pax in rear bearcrawls to front of line and so on. Â 25 yards……
YHC heard a ton of encouragement and team work! Â Everyone was hurting but having fun!!!
WOOF! Â PAX were glad to see the watch hit 0800.
COT
All workouts end in a circle of trust. Â YHC said a few words about how F3 is more than just a workout. Â It forces everyone to step up and lead, it was evident F3Lexinton already has this taking hold in a short period of time.
prayers and intentions were heard and we went to the father to thank him for health, America, and F3.
THANK YOU!!!
I cant thank you enough for the warm welcome you gave to myself and Abacus. Â Immediately we felt like part of your PAX and it was truly an honor to lead you HIM though a REAL snotwoggler!!!
You must be logged in to post a comment.