QIC: Prosciutto
Date: 03/05/2018
PAX: Angus, Early Bird, Snorlax
AO: Beast Ridge
Conditions: Temperature, mid-30’s.
Disclaimer was provided and the warm-up began very promptly @ 0530.
Warmup:
– Burpees x 5 OYO
– Lunges x 10 – single count
– High Knees x 10 IC
– Lunges x 10 – single count
– High Knees x 10 IC
– IW x 10 IC
– Flutter Kick x 12 IC
– Wide High Knees x 10 IC
– Hello Dolly x 12 IC
– ST Merkins x 10 IC
– High plank x 12 IC
– Burpees x 5 OYO
The Thang:
The Pax commence a short mosey to the soccer field steps…
Stadum Step 11’s:
– Clap Merkins & Dips at the bottom
– Squat Jump to top
– Squats at the top (decrement until 1 rep)
**Mosey to baby steps
Calf-raises x 15 IC
Burpees x 5 oyo
Repeato
**Mosey to the stop sign
We grabbed some of the landscaping blocks, paired up and picked a light pole 50 or so yards away.
PAX 1 executes an AMRAP (“As many reps as possible”) exercise whilst PAX 2 Bernie Sanders’ to the light pole then mosey back forward-running like an actual human being.
Exercises:
1: Bicep Curls w/ coupon,
2: Shoulder Press w/ coupon
3: Bent-over row w/ coupon
Count-o-rama
Name-o-rama
WOD
Buckle-up for this one…
This past weekend, YHC and 7 other hardened F3 guys from F3Chatt (Best In Show, Fissure, Mr. Clean, Picasso, Steam Engine, Vila, Whittler) took on the Chattanooga Marathon challenge. It was a real gas! I do admit, I couldn’t have completed the race (nor would I have tried) without the incredible commitment and accountability F3 has instilled in me. Both teams excelled, and I think we did better together than we would have fared had we tried to go it alone; certainly a testimony to the “sharpening” and teamwork ever-present in F3. When finished, other F3 brothers from Chatt were there to greet us and offer their congratulatory remarks on a job well-done (and yes, a little ribbing as well). For me, this really was the cherry on top and signified the importance of what we’re doing here; answers “Why F3?”. To know that there was support outside of the two teams running was remarkable and for them to show up and offer that support was unbelievable. Cannot thank you guys enough.
Prior to the race start, we had the opportunity to fellowship briefly with some other F3 men from around the nation (from Mint Hill, NC). It’s always great to get to know and meet other guys from around the country that do F3 as well. It’s really an amazing revelation when you do meet them, simply put, it is akin to having a brother you never knew about; you share many of the same core values F3 helps to reinforce – commitment, focus, level-headed, hard-nosed, cordial, amicable, I AM THIRD mentality. Only difference between you two is geography. Hard to explain but each of you will understand when given the opportunity to meet someone from beyond the F3Chatt gloom.
After meeting and connecting with these two gentleman on twitter, I began looking through some of their prior communications to their respective AO’s. Here was a tweet that really stood out to me from “Chum”, which I felt was absolutely appropriate given the aforementioned commentary regarding accountability and support:
It’s more than a shirt; more than a sticker.
It’s more than platitudes; more than getting quicker.
It’s an attitude.
It’s a commitment.
It’s every day.
This is more than a workout.
This is F3
#ironsharpensiron
Thank you all for being brothers in the gloom and brothers in Christ! Iron Sharpens Iron indeed!
Aye!
-Prosciutto