Before I get into my usual BB format, I have to say it was an honor to meet and lead the men of F3 LexingtonKY – FLexington. I am always humbled to reflect back and think how much an impact F3 has had on my life. I shared a lot with this group and hope they continue to grow more physically and mentally to help lead the change in Lexington by invigorating male community leadership.
Before the beatdown, Hertz and YHC decided to take on on a 2.5 mile ruck in the pouring rain. The rain and gloom couldn’t stop us as we walked and talked. We learned about each other and Hertz had to listen to my F3 stories and attempt at motivation. I learned a lot about Hertz and wish him luck in his upcoming competitions.
On to the backblast. The gloom was soaked from a downpour and a slight drizzle. It wouldn’t phase or stop the 18 men that showed up to give Bourbon a warm greeting as he visited from Toledo.
Date: 08/25/2018
Time: 7:00 – 8:00 AM
Location: Shillito Park
Q: Bourbon
PAX: Radio, HanzAndFranz, Stapler, Kisses, Sous Vide, Incognito, Ollie, Ooze, Roadtrip, Zebra, Wolverine, Hertz, Biscuit, Oshag, Duggar, Lincoln Log, Opera Ghost (OG), and Bourbon (Q)
FNGs:
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
- It must be free of charge
- It must be open to all men
- It must be help outdoor, rain or shine, hot or cold
- It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
- It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
- 21’s – PAX perform 21 4-count side-straddle-hops in cadence. Count to five out loud together, continue silently until 21. If everybody doesn’t stop at same time, penalty of 5 burpees is imposed. Repeato until all finish together. We completed this for five rounds. YHC even screwed up a couple of the rounds! Must have been the nervous jitters of leading and working out with a new group of HIMs.
Beatdown: 21 minutes of birthday bash; 8 minutes of core; 21 minutes of birthday bash.
- Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
- January – Stalking Awareness Month:
- 100m buddy carry (switch at 50m); days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
- February – American Heart Month:
- 100m sprints; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
- March – National Athletic Training Month:
- Burpees; days = # reps
- April – Diamond Merkins; days = # reps
- May – National Guide Dog Month:
- 100m buddy wheel barrow (switch at 50m); days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
- June – Jump Squats; days = # reps
- July – Hand-Release Merkins; days = # reps
- August – Plank Jack Shoulder Taps; days = # reps
- September – 100m Bear Crawl; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
- October – Breast Cancer Awareness Month:
- Merkins; days = # reps
- November – Captain Thors (big boy sit-up to American hammer = 1 rep); days = # reps
- December – Lieutenant Dans; days = # reps
- January – Stalking Awareness Month:
- Actual Workout based on PAX birthdates:
- Exercise Reps
- Plank Jack Shoulder Taps 19
- 100m Buddy Carry 1
- 100m Bear Crawl 3
- Lieutenant Dans 7
- Diamond Merkins 22
- Plank Jack Shoulder Taps 3
- Plank Jack Shoulder Taps 15
- 100m Sprint 1
- 100m Sprint 1
- Burpees 4
- Diamond Merkins 21
- 100m Buddy Wheel Barrow 3
- Hand Release Merkins 24
- Captain Thors 17
- Lieutenant Dans 17
- Burpees 19
- Hand Release Merkins 31
- Captain Thors 7
- Diamond Merkins 3
- Jump Squats 6
- Merkins 12
- Hand Release Merkins 13
- 100m Buddy Carry 1
- Core workout:
- 60 LBC (little baby crunches)
- 50 American hammers
- 40 sit-ups
- 30 rope climbs
- 20 flutter kicks (4-count)
- 90 second plank
Count-O-Rama and Name-O-Rama
COT / Prayers and Intentions.
Learn about the 6. Remember what was said men. Time to grow and time to work on the 2nd and 3rd F’s.
It was an honor for YHC to come back “home” to a warm welcome and to share the gloom with some HIM from FLexington. Keep up the good work and keep growing!