The BackBlast:

10 PAX gathered at the The Chieftain for a leg shredding and shoulder smoking beatdown led by Lowes! After light rain overnight and the day before, the AO was surprisingly relatively dry!

Warmarama:

Arm Circles

Circle Arms

Seal Claps

Overhead Seal Claps

SSH

Hillbillies

Mosey over to the bathrooms for some BTTW and pop quizzes on F3 fundamental knowledge.

The PAX assumed the BTTW position (new for many today) while Lowes quizzed the group on:

The F3 Creedo: Leave no man behind, but leave no man where you find him.

The F3 Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Five Core Principles of F3: Free of Charge, Open to All Men, Held Outdoors, Peer Led, Ends with COT

Five Core Principles were well known, but the group needed a little help with Mission and Creedo.

Mosey over to the football field where YHC had planted some orange cones approximately 20 paces apart.

Thang 1: Partner up for some Partner Wheelbarrow work and Partner Shrugs

Wheelbarrow to the first cone and then do 5 partner shrugs, switch places and wheelbarrow to the next cone and do 10 partner shrugs, switch places and then wheelbarrow to the next cone and do 15 partner shrugs…etc etc all the way up to 25 partner shrugs.

Then turn around and go back down the ladder…20…15….10…5…. Shoulders smoked…time for some leg work!

Thang 2: Lt Dans (Squats and Lunge Walk in a 1 to 4 ratio) while making our way across the field

1 Squat and 4 Lunges

2 Squat2 and 8 Lunges

3 Squats and 12 Lunges

4 Squats and 16 Lunges

5 Squats and 20 Lunges

That brought us to the end of the field. Now time to turn around and do the same thing to get us back where we started (starting at 1 and 4 again).

1 Squat and 4 Lunges

2 Squat2 and 8 Lunges

3 Squats and 12 Lunges

4 Squats and 16 Lunges

5 Squats and 20 Lunges

I was ready to head back to flag, but Pate had the brilliant idea of heading back over to the bathrooms for another session on the wall. A good leader always listens to his team for suggestions so that is what we did.

This time we did some Air Chair and I quizzed the group again on the Creedo, Mission and 5 Core Principles.

I’m sure it was the oxygen deprivation, but the group still needed a little help on the Mission and Creedo. This was duly noted.

Mosey over to the pavilion for some Dips and Step-ups!

5 Dips

10 Step-ups

15 Dips

20 Step-ups

25 Dips

6MOM:

LBCs

Freddy Mercuries

Dying (not dead) Cockroaches

COT:

I appreciate and love each of you! Know that I’m always available to talk if you need me and I’m sure each of your F3 brothers would say the same thing! If you are hurting then reach out, that’s what this group is for!