AO: Oakery
QIC: @Goon
PAX: @Ghost @Output @Coinage
Conditions: 49deg, clear.
MISSION
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
| PRINCIPLES | DISCLAIMER
Warm-O-Rama
SSH – IC – 30
Imperial Squat Walkers – IC – 10
3rd Graders – IC – 10
Harry Rockettes – IC – 10
Toy Soldiers – IC – 10
Daisy Pickers – IC – 10
Partner Arms – OMC – 10sec
Arm Circles Forward – IC – 20
Arm Circles Backward – IC – 20
Halos – IC – 10
Slow Merkins – IC – 10
The THANG
2 minute Elbow Plank
13 Burpees
18 COUPON Swings
31 Push-Ups
53 COUPON Squats
53 Burpees
31 COUPON Swings
18 Push-Ups
13 COUPON Squats
2 minute Wall Sit
MoM:
Frozen Freddys – IC – 10
Jane Fondas – IC – 10 (each leg)
Flutter Kicks – IC -25
COT:
CoT Disclaimer:
We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.
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Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.
We first found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD I had in mind to make it more Hero WOD status!”
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The secret of getting ahead is getting started.
- Mark Twain
Perfection is Procrastination Masquerading as Quality Control
- Chris Williamson
Not everything we do is going to be pretty, or even right. But it’s the action of doing & trying that really moves the needle. Just do it!
This hits home for me with leadership. Just try things. See what sticks. Learn from what doesn’t. Bottom line, just do things.
