Woke up at 4am, slept well after a late night out. Got a pot of joe going. Took care of business and put finishing touches on CoT Naked Man Moleskin. Fourteen HCs puts at a perfect five teams of 3 PAX. Headed over early and arrived at 5:02am. Most of the PAX early and eager to get started. Must be the heat wave. I asked Bunny Hill to mosey to the large parking lot with me to set up some cones. Returned to the flags by 5:12 ready to begin. Two fartsacks and one extra PAX with no HC.
34°, dry, slight frost, great workout temp
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (20)
Abe Vigodas (12)
Imperial Walkers (15)
Good Mornings (12)
Count off in fours
Mosey to big Pavilion
Split into teams
One team member will mosey with coupon all the way to the entrance with a coupon and back
The other two PAX will these exercises while the other PAX is moseying…
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Once all three PAX have completed coupon mosey to the front entrance and back, help team complete B.O.M.B.S.
Mosey back to flags
6MoM (3 min)
Naked Man Moleskin
Thank you for joining me this morning men. I love my country and I love the military. There is something about serving in the armed forces instills pride, teamwork and brotherhood like nothing else. My grandfather was a U.S. Marine in WW II, My dad served in the Army in Viet Nam, my uncle Mike served in the Navy in the USS Nimmitz, he was also my godfather. My brother is a U.S. Marine. My son, Apples, was sworn in December in The U.S. Army and leaves in two weeks for Basic Training. My youngest son wants to be a U.S. Marine. The military does a great job breaking an individual down both physically and mentally and building that person back up to be strong mentally and physically and to work efficiently as a team. Today’s workout was about both working as a team and also the mental beatdown of struggling and percevering alone, knowing I need to get back to my team to finish the mission.
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Crossroads, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. We pray for Kristen Howard who is battling her third bout with cancer. We pray for our brothers Vern & Bunker that they may recover and return to health.
In Jesus’ name we pray, Amen