AO: Blackout (Booker T. Washington Park, Charlottesville, VA)
Total Time: 59:36
Distance Traveled: 1.66 miles
NAKED MOLESKIN (NMS)
Charlottesville’s first ever solo F3! (thank you to Richmond and Roanoke for showing us the ropes and investing your time into this group). Nice weather. Grass wet as usual. Speed Limit’s first Q. Former runner, not a lot of standing around, almost forgot to do a countdown (sorry about that), but did remember to circle back for water. Looking forward to seeing what everyone else comes up with, we have several former athletes in the group, and also on July 8th, Quagmire will be injecting F3_Charlottesville with some North Carolina influences.
WARMUP CIRCLE OF PAIN (COP)
Side Straddle Hop
Don Quixote (windmill)
Little Baby Crunches (LBCs)
Pair up: wheelbarrow to half court, 10 derkins; swap and finish; come back; 20 merkins
Triple Check (Dips, LBC, Sprints) – TIMES THREE
Pullups x 7, Incline Merkins x 20 (TIMES THREE)
Elevens (squats + Rosalita [legs 90 deg., out/in])
– Hello Dolly
– Box cutters
– Dying Cockroach (90 deg., L hand R toe, alt.)
Human Centipede then 20 Merkins
King of Hearts (“Soul Crusher”)
– Backwards suicide
– Karaoke suicide
– Bear crawl suicide
– Weezy Jefferson. (legs from 90 deg. to 5 & back)
– Penguin Crunches
– Flutter Kicks
– 6 inch hold (leg lifts)
CIRCLE OF TRUST (COT) / BALL OF MAN (BOM)
1) IT still in transition is f3nation.com migrates to regional sites; in meantime we will use email for backblasts and announcements
2) Contact information – keep filling out our Google Sheet (please click here) so we know how to best reach you and your S.O.
3) Wednesday workouts are starting 5:30 AM on July 5th, we will have a guest (Honey Do) from Richmond. Same location. Shorter workouts (45 mins)
4) Headlocking – keep recruiting.
5) If you want to Q, let me know. Speed Limit has July 5th, Quagmire has July 8th
6) Calm Is Contagious (see below)
From the Daily Stoic, June 20
“If then it’s not that the things you pursue or avoid are coming at you, but rather that you in a sense are seeking them out, at least try to keep your judgment of them steady, and they too will remain calm and you won’t be seen chasing after or fleeing from them.”
– MARCUS AURELIUS, MEDITATIONS,11.11
There is a maxim that Navy SEALs pass from officer to officer, man to man. In the midst of chaos, even in the fog of war, their battle-tested advice is this: “Calm is contagious.” Especially when that calm is coming from the man or woman in charge. If the men begin to lose their wits, if the group is unsure of what to do next, it’s the leader’s job to do one thing: instill calm—not by force but by example.
That’s who you want to be whatever your line of work: the casual, relaxed person in every situation who tells everyone else to take a breath and not to worry. Because you’ve got this. Don’t be the agitator, the paranoid, the worrier, or the irrational. Be the calm, not the liability.
It will catch on.