There we go again, giving it away. It’s official – F3 Hickory has a brand new A.O. in Mountain View. 22 men gathered in the gloom to get F3 Mountain View off to a good start. Here’s how it all went down:
Conditions: Dang near perfect. Low to mid 40s and dry.
Taz and YHC took turns leading an extended warm up so we could demonstrate for the FNGs a lot of the exercises we do. This was completely unrehearsed by the Qs who just sort of made things up as they went along. No way YHC can remember all the different exercises but at least these were included:
Peter Parker and his cousin Parker Peter
Mtn. Climbers, both vertical and horizontal
and probably a bunch of other stuff
Mosey around the drive toward Trinity Ridge and back to where we started.
Ark Loader – Taz
From curb to curb:
Divide into 2 groups
Big Boys sit-ups
6 jump squats
Walking lunges 10 steps
1 wide arm
Walking lunge back to start
(Repeat with 5 jump squats, 2 wide arms, continue until ladder complete)
4-corner AMRAP #1
Run to 1st cone – 5 Burpees
Backwards run to 2nd cone – 10 merkins
Run to 3rd cone – 5 burpees
Backwards run to 4th cone – 10 merkins
Continue AMRAP for 5 minutes
4-corner AMRAP #2
Run to 1st cone – 10 WWII sit-ups
Karaoke run to 2nd cone – 10 LBCs
Run to 3rd cone – 10 WWII sit-ups
Karaoke run to 4th cone – 10 LBCs
Continue AMRAP for 5 minutes
Switch Groups. Taz’s group goes to Abraham for the AMRAP and Abe’s group goes to Taz for 7s. When done ruturn to the start and circle up.
6 Minutes of Mary
Various ab exercises
Again the Qs made this up as they went. This was met with a lot of mumblechatter from the PAX which the Qs encourage by leading increasingly stupid exercises. Tooth Fairy gets the award for loudest mumbler. Yeah, he proud. Taz finished the workout by leading the PAX in a few LACs.
Word of the Day
YHC hates Halloween (long story here – nothing to see- move along) but loves All Saints Day, which is celebrated tomorrow, according to the liturgical calendar. (Don’t know what the liturgical calendar is? Look it up yourself. YHC didn’t take you to raise.) Anyway, in anticipation and appreciation for All Saints Day YHC thanked God for all the saints that have gone before us and quoted Hebrews 12:1, “Therefore, since we are surrounded by so great a cloud of witnesses let us lay aside every encumbrance and sin which so easily entangles us and run with endurance the race set before us, fixing our eyes on Jesus, the author and perfecter of our faith.”
Man, what a day, what a great day. YHC loves launches. There is always so much energy and enthusiasm. The PAX works hard at this stuff and we really enjoy the opportunity to introduce it to new guys. There was more joy (as evidenced by the level of sarcastic mumblechatter) than YHC has felt at a workout in quite awhile. There just something about giving away what we have that gives us a deep, satisfying thrill. It is good to give and we gave the good stuff we’ve found in F3 away to some new guys this morning.
Now, it belongs to you Mountain View. Take it, grow it, serve it and then find some others to give it away to. Aye! Go get ’em, Mountain Men.