QIC: Princess Aurora
The PAX: T-Cell, Third Person, Reveille, Porcelain, Vector, Ebola, Cat Scratch Fever, Famine (FNG), Stevie Ray (WD, Chapel Hill), Hambone, Hawkeye, Mickey Mouse, Gables (FNG), The Baptist, Lemon, Binary, Lunch Lady, Right Said, En Fuego, The Jeweler
Today was the inaugural Friendly Friday in F3 Nashville, and the PAX were out in full force as 21 descended upon Bomber for a beatdown suitable for all abilities.
THE THANG:
After a mosey around the parking lots along with some agility drills, it was time for the COP, disclaimer, and a brief intro to F3:
- SSH x 20
- Squats x 20
- WMH x 16
- Merkins x 10
- LBAC F/R x 15
First F: If we don’t take care of our equipment what use will it be for good? As leaders, we need to better ourselves in order to have lasting impact on our communities. So let’s better ourselves with 11s (scaled to abilities as promised)
- Charlie: Merkins on Knees, Quarter squats (?)
- Bravo: Merkins, Squats
- Alpha: Hand Release Merkins, Jump Squats
Mosey down to the lower lot.
Second F: Leaders need others to teach, others to learn from, and others to both hold accountable and be held accountable by. So grab a buddy, and line up across the curbs.
- Round 1: P1 bear crawls across parking lot while P2 performs Merkins. When P1 reaches other side, he performs Merkins while P2 bear crawls to him. Repeat going back to start but with Clerkins.
- Round 2: P1 crawl bears across lot while P2 performs Lt Dans. When P1 reaches other side, he performs Clerkins while P2 crawl bears to him. Repeat going back to start but with Jumping Lunges aka Iron Mikes. Bravo and Charlie are Lunge Walk and Mosey, respectively.
Now form two lines with partners lining up next to each other, and commence Double Applesauce (two-man Indian Run) out of the park and down Murphy. Halt when everybody’s gone once, and reverse it back the way we came.
Quick mosey to the playground and form four groups of five. Group 1 picks an exercise for the rest of the PAX to complete while, as a team, they knock out 75 pull-ups. Rotate until all groups have gone.
Mosey back to start, incline plank on the wall to wait for 6, and then 10 Irkins in cadence to close it out.
Third F: Leaders without virtue are dangerous people, so some sort of belief system founded upon faith in something outside of yourself is imperative to have positive impact in our communities. Whether it’s the teachings of Jesus Christ, the Four Noble Truths of Buddhism, or just the Golden Rule, we need to live third.
COT/BOM.
MOLESKINE:
- It was a treat to see some faces I had not seen in a while. Binary, The Baptist, Lemon, and The Jeweler: please don’t be strangers.
- Welcome to Kevin Dee aka Famine! He is a doctor and assistant professor at Vanderbilt in the infectious diseases division. It’s fitting that these guys in infectious diseases are really spreading F3 amongst their peers. That’s 6 ID guys who’ve been named by my count!
- Welcome to Anderson Green aka Gables! He is a Sumner County native and works in commercial real estate. Thankfully, he did not defriend YHC after bugging him for weeks to come to a workout. The allure of a friendly workout was too much to pass up! Friendly Friday success!
- Worth noting is that The Jeweler, while absent, has not lost a bit of fitness.
BULLHORN:
- Memorial Day Convergence with F3 Franklin at Concord Rd YMCA. Expect Murph.
- Due to some conflicting events, I’m working on a new date for the Brew Ruck, but it’s looking like 6/30 or 7/7. Will report as soon as finalized!
- 9/15 will be a very special Stonewall as we celebrate our 4th anniversary. Get it on your calendar now.
- And while your calendar is out, go ahead and mark 9/22 for a one-time CSAUP. More details will be revealed in the coming months, but you won’t want to miss.
Men, it’s always a pleasure to lead and be led by you. Thank you.
PA out.