Sweat Angels in the Prison Yard

QIC: Mr. Clean
Date: 05/03/2018
PAX: Ducktales
AO: The Huey

Conditions

Partly cloudy. 61 degrees. Very early stages of the Waning Gibbous.  The moon was beautiful and smiling down on the men of F3.

The Disclaimer

This is F3. You are here on your own free will.  I am not a professional. Push Yourself. Don’t hurt yourself.


COP

SSH x 18 IC

Cherry Pickers x 20 IC

BAC/Reserve x 10 IC

Moroccan Night Club x 18 IC

SSH x 18 IC

The Thang

YHC was not looking for a catchy title but apparently planned a beat down that inspired one from fellow, hard working Pax, Duck Tails.  So, to the “Prison Yard” it was

Prison Yard

Station One

Pax 1 mosey to the first light pole, sprinted to the next, and moseyed to the 3rd light pole, completed 5 BBSU, and returned to Pax with the same procedure.

Pax 2 completed rotor pulls over the swing set bar until Pax 1 returned.  (To my Griff Pax yesterday, the friction is indeed real and made a huge difference today).

Flapjack. Rinse and Repeat until 15 BBSU were completed.

 

Station 2

Pax 1 mosey to the first light pole, sprinted to the next, and moseyed to the 3rd light pole, completed 5 BBSU, and returned to Pax with the same procedure.

Pax 2 completed a 5 shrug/5 shoulder press combo with coupons until Pax 1 returned.

Flapjack. Rinse and Repeat until 15 BBSU were completed.

 

Station 3

Pax 1 mosey to the first light pole, sprinted to the next, and moseyed to the 3rd light pole, completed 5 BBSU, and returned to Pax with the same procedure.

Pax 2 completed “15s” or curl sets consisting of 5 half way up, 5 half way down, and 5 full, concentration curls until Pax 1 returned.

Flapjack. Rinse and Repeat until 15 BBSU were completed.

 

Mosey back to the Startex.  Hold plank, in cadence (led by Duck Tails), until time was called….(exercises completed with coupons on our backs)


Moleskin

When YHC gives a moleskin the inspiration usually develops from a Biblical inspiration or something revolving around love/commitment.  Today’s moleskin comes from more inspiration revolving around commitment.

First, be committed to the task at hand, and if you cannot be committed, then be a man and admit it.  Excuses are not necessary (too busy, family time, early, distance, zealots in the group, “I can’t just quit the gym etc..), but show respect to those around you by admitting you’re overloaded and dial it back.  This “being a man” about it is MUCH more respectful than leaving cliff hangers as to whether you will attend the Gloom.

Second, if in life you have priorities that are very important to you (for YHC it goes: God, Family, Friends/Job, and F3).  F3 makes me better, makes me stronger, makes me more confident, and helps with my accountability but will NEVER take precedence over the first three priorities.

ALL THAT being said: if you have an opportunity in your life, such as F3, it makes you better, and does not negatively affect those main priorities, then why not give it a shot and/or return to the Gloom on a regular basis.

Lastly, my greatest hope for this Moleskin is that; I am not “preaching to the choir”.  YHC hopes some man, built for leadership reads this and thinks “good point, I’ll see you in the Gloom with a Down Painment”

-Clean Out

News

05/04/2018 – 3rd F Roundtable Discussion – Karl’s Restaurant (Hixson)

Upcoming Qs

05/05/2018 – Ohms (Landfill)

05/07/2018 – Prosciutto (Beast Ridge)

05/08/2018 – Whittler (Hill City)

05/09/2018 – Picasso (The Griff)

05/10/2018 – Fissure (Hill City)

05/12/2018 – Q School (Landfill)