QIC: Mr. Clean
PAX: Candu, Fissure, Geek Squad, Goose, Loan Shark, Magnum, Prosciutto, She Shed, Threeskin, U-Turn, Whittler
AO: Lion’s Den
32 degrees. Not as cold as F3 Chicago.
F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
SSH x 15 IC
Imperial Walkers x 15 IC
Windmills x 15 IC
SSH x 15 IC
Mosey to Middle School parking lot (Office End)
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC
Prosciutto’s Gold Chain x 15 IC (Prosciutto led)
Cherry Pickers x 15 IC
Mosey to Middle School Parking (between gym and office)
Squats x 15 IC
Monkey Humpers x 15 IC
Flutterkicks x 15 IC
A fellow PAX and dear friend of YHC who discussed, almost daily, the growth of The Griff and the changing from The Griff to the Lion’s Den welcomed his first 2.0 into this crazy world. He has stuck with the growth of the Lion’s Den! He deserves to be honored, so we did just that! Congrats Ohms!
1) BIG HILL RUN
2nd Light – wave of merkins; 4th Light – wave of squats; and 6th light – seal/overhead clap wave
2) Partner Work
Round 1: O
Overhead Press/ SSH; complete 50 reps each PAX
Round 2: H
Heavy Gas Pumps/Downhill skis; complete 50 reps each PAX
Round 3: M
Monkey Humpers/ SSH; complete 50 reps each PAX
Round 4: S
Six Pack Curls w/rock/ Squats 72 reps each Pax (think Colt 45 in exercise Lexicon) — Ohms loves a good quality six pack…
Bent Over Rows/ SSH; complete 50 reps each PAX
Overhead Extensions/SSH; complete 50 reps each PAX
Your choice/Downhill skills; complete 50 reps each PAX
Throughout today’s beatdown, the Mumblechatter reached typical Lion’s Den levels! YHC heard it put later in the day as this “it has become a tight knit group of guys that are more like close friends doing a workout together and they really enjoy it”. Well, this is exactly what YHC wants to hear from these workouts; because, we are supposed to be building relationships such as that…
Unfortunately, lost in the Mumblechatter was solid communication. As leaders we must effectively communicate. As a leader, it is not the listening parties responsibility to actively listen or understand correctly. As a leader, we must find the correct way to present information; so that, the listener can understand the point. When these are combined, we have true communication. My challenge to the Pax this morning was to do just that: communicate. Empathy, listening and responding, checking tone, checking body language, speaking meekly, or using assertiveness. Whatever the “block” is in the communication: be the leader that recognizes it, admits it, attempts to correct it, and enrich the lives around you.
We learned about a three way…(yep you had to be there)
There is a very good reason why YHC teaches Special Ed. (ask Prosciutto)
We love acronyms in F3.
If you don’t understand the Q, ask Whittler and Fissure…they might be paying attention
Fissure is still wondering where the heck Dora is and why she is coming to an all men’s workout group.
Prosciutto’s Gold Chain was as shiny and prevalent as ever.
Math at 0600 is hard.
YHC will read the disclaimer from this point forward.
Rucking and Running 01/18/2019
Landfill Gameday!! 01/19/2019
Rug Doctor 01/19/2019 (The Battery)