The scene:
Around 32 degrees. No wind. Clear parking lot. Perfect conditions for a winter beatdown.
The Arrowhead is a great AO. Urkel and I did a quick mozey beforehand to check Wheeler Park. Most impressive feature is a really really really steep hill. That will definitely bring some pain to the HIMs of F3 Geneva in the near future. Anyway. Returning to the parking lot we saw that a lot of men had shown up – ready for a workout.
27 strong launched F3 Geneva. Mini-Me had to rest on the side line, because of the flu.
Here’s what we did together:
Disclaimer and warm up
FIB
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The F3 workouts…
– Are free of charge
– Are open to all men
– Are held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
– End with a Circle of Trust
Mrs. Doubtfire
Get ready for a journey that doesn’t leave a man where he was before.
I am not a professional, and not aware of any injuries you had or may have. Modify as needed. Stay save. Go hard and push yourself. We’re here to get better.
Counting In Cadence: gives us rhythm, synchronizes us, we are better as one huge body, more repetitions possible than doing it alone
No more words. Experience it for yourself.
The next exercise is…” [pause] Goofballs
“Starting Position…” [pause] “Move!”
“In Cadence…” [pause] “Exercise”
10 Good mornings IC
10 Abe Vigodas IC
20 Goofballs IC
10+10 Arm circles IC
You shook me all night long, ACDC
Side straddle hops and in between:
– plank jacks
– mountain climbers
– squats
Run to northern parking lot.
F3 has it’s own language. Look it up at f3nation.com
Thang 1
4 corner extension, start each run as a pack, plank for the 6, in lack of corners, we sprinted to the light pole and back
Run
10 merkins
Run
10 merkins + 20 Bonnie Blairs (l+r=2)
Run
10 merkins + 20 Bonnie Blairs + 30 Seal straddle hops
Run
10 merkins + 20 Bonnie Blairs + 30 Seal straddle hops + 40 Freddy Mercurys (l+r=1)
Run back to flags
Thang 2
Teams of 4
P1+2 10 coupon chest presses, leg lifts, switch
P3+4 bearcrawl across lot, crabwalk back
Switch teams
P1+2 15 coupon overhead presses, squats, switch
P3+4 lunge walk across lot, broad jump back
Switch teams
Nicknames: fun, immediate membership in a group, helps to get rid of the sad clown that is nagging at our hearts.
6 Minutes Of Mary, which were only 3
ring of pain, circle up, plank position, all PAX exercise
10 Orphan Annies IC
10 Shoulder taps IC
10 Uneven merkins IC
Low plank 10 count
Name-O-Rama, Wilson
1. Drago
2. Appletini
3. Kenny-G
4. Van Gogh
5. Sesame Street
6. Kringle
7. Sunshine
8. Mr. Mom
9. Burns
10. Mini-Me
11. Moustapha
12. FIB
13. Beefstick
14. Wilson (Site Q)
15. Ringo
16. Dr. Evil
17. Urkel (Site Q)
18. Coat Factory
19. Jackie Chiles
20. Life Alert
21. BFE
22. Tough Skins
23. Angelina Joline
24. Handy Manny
25. Quinoa
26. Lindbergh
27. Mrs. Doubtfire (Q)
Circle Of Trust, Mrs. Doubtfire
So here we are – together. In a circle of trust – together. Stronger together. At my first circle of trust half a year ago I didn’t know what to expect. I was surprised by the openess and the vulnerability. I was overwhelmed by the deep bond between all men, standing close together.
F3 is an opportunity to grow – physically, mentally, and spiritually. F3 is vital, because of strong men like you. You are F3. Make it happen. Go and get some!
A few weeks ago our F3 brother Uncle Rico shared some quotes about leadership. I want to share them with you too.
When you talk, you only repeat what you already know. If you listen, you may learn something. The past is behind, learn from it. The future is ahead, prepare for it. The present is here, live it. When you focus on problems, you’ll have more problems. When you focus on possibilities, you’ll have more opportunities. A good life is when you smile often , dream big , laugh a lot , and realize how blessed you are for what you have. Be strong when you are weak, brave when you are scared and humble when you are victorious. Sometimes it takes the worst pain to bring about the best change. Respect people’s feelings. Even if it doesn’t mean anything to you, it could mean everything to them. And Remember: TODAY will never come again. Be a blessing. Be a friend. Encourage someone. Take time to care. Let your words heal, and not wound.
—
Heavenly father, watch over us and guide us. Give us all we need to lead a good life. Help us to be better. Take care of those who are in need. Lord, in your name we say AMEN
Moleskin
This morning was dense. All PAX did awesome, pushed theirselves hard, left no man behind, and got better than before! Right at the first warm up exercise I knew: These men are on fire. Cadence counting at its finest! Loud, clear, on the point.
This morning was a spark. Let it ignite a fire that will burn a long long time. You – HIMs of F3 Geneva – you are the fire!
It was an honor to q for you!