One year with F3 in the books. What a blessing it has been to meet new friends, rekindle old friendships, and better myself learning to lead by some solid HIMs.
Conceptually I knew what the three Fs (Fitness, Fellowship, and Faith) are; but I didn’t experience the fullness of them until I joined F3. Thank you for that.
Warmorama: Mosey to nickel bridge maintenance lot. Welcome/intro/disclaimer.
- SSH (20x)
- Left/right arm stretch (10 seconds)
- Ukrainian soldiers (20x)
- Deadman hang stretch (center/left/right – 15 seconds each)
- Merkins (20x)
- Down Dog/Up Dog stretch
- LBCs (20x)
- Scorpion stretch (left/right leg alternating)
COP 1 (Nickel Bridge): My plan was to start at north side of Nickel bridge and to do 1 burpee per light pole on way down. Return back doing descending number of squats starting with the highest number light pole. Somehow I counted 14 light poles on the way down and yelled for the Pax to start with 14 squats and decrease by 1 for each pole back to north side.
Sounded like a good idea, but there are actually 16 poles. Rosie kindly let me know I had miscounted, but now I know!
Plank for the six near the toll booths and a 20 count once everyone rolled in.
COP 2 (Love Hill): Partner bear crawl, lunge, broad jump burpee.
This COP goes out to Swirly! Back in February we did Love Hill from gate to gate (pump house drive to amphitheater). Was one of the toughest things I have done with F3. Luckily Mr. Rogers was my partner and carried more then his weight.
A few grumbles on this one about whether the gate off Pump House Drive was open for business or whether we start before or after the gate. Ended up starting just after gate and partner A began to bear crawl up hill, with partner B running to community garden area and returning to switch with partner A. Repeato wirh bearcrawl, lunge, broad jump burpee until we all reach garden area.
Key to this COP is to bear crawl as far as you can to avoid extra broad jump burpees!
COP 3 (Valley of Death): 7s with drydocks and WW2s.
COP 3 goes out to Mr. Rogers who busted this out the same day I learned about “eye of the storm,” which I also love. I found his explanation for 7s, “it is like 11s, but it is just 7s” catchy and even used it today.
Funny thing is Valley of Death doesn’t look too menacing, but when you run up the last 15 feet or so of each hill it can crush you!
Started with on the Love Hill path with 6 drydocks and ran down and up valley of death for 1 WW2. Finished with 1 drydock and 6 WW2s.
COP 4 (Triple check – pull-ups and dips):
With about 13 minutes left, I gave the guys choice A or B. Choice A was selected, which was the triple check (pull-ups and dips). Choice B would have been at the amphitheater with some variation of merkins or box jump (which suck). Glad people selected A. Wilson wanted “choice F”(back to the flag maybe?)
Knocked out triple check with 4 minutes left. BTTF.
Numbers/Names.
Announcement: Pickleball tournament coming up. See Hitchhiker for details. Goal is to beat Bleeder!
Prayer request – Bone Thugs shared that he recently lost an aunt to cancer (his father’s brother). He had to unfortunately share this news with his father. His aunt sadly did not inform the family she was ill as to not burden family. Good message shared with the Pax: share your struggles, we got your back!
Wildcat took us out in prayer.
Many thanks guys. Good seeing everyone. Good mumble chatter as always.
