Arrived at 4:45 to cool air, no wind and frost covered grass. Set up 3 stations with my 2.0 as PAX started to arrive.
Side Straddle Hops 20 IC Abe Vigodas 15 IC Mt. Climbers 15 IC Arm Circles 12 each arm IC Tappy Taps 12 IC and a quick little mosey around the parking lot.
Set up 3 stations with multiple exercises and multiple reps
Station 1 Upper Body
5 blockees 10 thrusters 15 overhead presses 20 bent over rows 25 curls 30 chest presses
Station 2 Lower body
5 Mexican Jumping beans 10 Bonnie Blairs 15 Monkey Humpers 20 smurf jacks 25 Mt climbers 30 squats
Station 3 Core
5 Burpees 10 Floyd Mayweathers 15 Merkins 20 Plank jacks 25 Dollies 30 Big Boys
The bond we have as men is at the core of the F3 brotherhood. I would like to quickly touch on a few things we can do to help strengthen those bonds that allow us to get stronger together. In the F3 lexicon there is an acronym. That acronym is ALR. Ask, Listen, Remember. It is very important that we take active interest in each others goals. We must regularly engage in conversation with each other and ask questions in regard to each others goals or possible roadblocks. If you dont know what your goals are then take some time to identify them. If we understand each others goals, then it is easier to encourage and assist one another in reaching these goals or push past any obstacles that are in the way of becoming better men. As the new year approaches, lets attack it with a greater sense of gratitude and a more powerful vision of ourselves. Our time is now!! Start where you stand and dont back down.
AS A BROTHERHOOD: We must be strong enough to stand alone We must be ourselves enough to stand apart But we must be wise enough to stand together
Naked Man Moleskin:
Shout out to Blowout for having my 6 and to the two 2.0’s Hare and FiveHole for pushing through and getting it done. ASK, LISTEN, REMEMBER