22 men, including an FNG, made the decision to join there fellow men in the perfect 42 degree gloom to celebrate a birthday party workout.
The Motivator got us start. The Motivator from 7. Then the Iron Horse AO provided us with a burpee train to finish out the warm-up
It is simple….7 stations with 6 exercise with 21 reps per exercise. There were 21 exercise that repeated once…. 42. The exercises were set up to do upper body, mid section, and legs. The exercises are as follows:
- Carolina Dry Docks
- Briad Jumps
- Shoulder Pretzels
- American Hammers
- Sumo Squats
- WWI Sit-ups
- Duck Walks
- Hand Release Merkins
- Frog Kicks
- Butt Kickers
- Freddy Mercurys
- Jump Tucks
- Rinse and repeat…..
Because we finished the stations with time to spare, we did some Mary. Before we started Penn-Segal informed the group that Mary is not an ab beatdown, but an “oh crap, my workout wasn’t long enough, so I’m throwing a Hail Mary”! So that’s exactly what happened. Also the Pax complained about the Thang exercises sucked so I left it up to them to decide. Sweaty Palms decided on 10 very slow squats! Queen want to boat-canoe for a while, with some high leg raises in the canoe. Baby thought we were Supermen so we posed for about 2 minutes in variations of the Superman. Penn-Segal didn’t think we did enough Merkins at the stations so 12 more were ordered up and since we were down Kardashian got a 60 count with the plank…lots of grumbles and slow counters. Then we finished with the Motivator from 7.
CIRCLE OF TRUST
FNG to the middle Drew in med school….thinking Dr. Drew, but this could be too cool. Also past military thought about some M.A.S.H. Characters but all were used. Back to Dr. Drew and his call-in show….Love line came up. After much debate and even asking Drew which he preferred and he declining to pick (good choice) Loveline was given! Welcome Loveline!
I was thinking that I did this Q and it was about me. It was my birthday. It was my workout. But it really wasn’t, it was for everyone that got out of bed and posted. I know I wouldn’t be leading this group if someone hadn’t led me. I know I make mistakes in Q’ing, but I can’t be better if I don’t try. The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. If you believe in that mission you should be first in line to lead a workout. This will train you up to stand in front of men and lead, how to handle mistakes and correct them, how to handle mumble chatter and become more respected. So it wasn’t just for me but for the group. I just learn from the group.
Continue pull-up challenge for Murph
F3/FIA is firming a Ragnar team