- QIC: CSPAN
- When: 02/13/15
- Pax: Airborne, Car Bomb, Catfish, Change Order, Dark Helmet, Destiny, Grid Lock, Longshanks, Lug Nut, Marky Mark (FNG), Speedwalker, Spitz, Stang, The Librarian, & Trucker (FIFO)
- Posted In: Slow Burn
CSPAN on Q
Disclaimer (first Q in some time that I did not need it) and quick review of what are the required components of a F3 workout.
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no formal training
- End with a Circle of Trust
And off we went for a very slow mosey to Empire Pizza
COP
SSH, IW, Squats, Windmills, Monkey Humpers, couple of others…
Long warmup Plank-o-Rama series. …(not a crowd pleaser)
4 corner game around the Empire Building (starting with the Empire corner and all 10 reps = AMRAP in 20 minutes)
- CDD & LBC
- Bear Crawl to next corner
- SSH & Squats
- Run to next corner
- Burpee & Step-ups
- Crab walk to next corner
- Americans & Lunges
- Run to crosswalk / run backwards to next crosswalk / 10 pull-ups / run to start
Long Shanks lead the way with 4 full laps, I missed Back Draft & Waldo “pushing” my pace (get well brothers), the Clydesdale division stayed together, and Destiny told the most jokes #mumblechatter.
COT
Prayer & Praise, BOM, and a good discussion on watching your health, and being observant of the health of those working out around you #2ndF #F3Brotherhood
Moleskin:
Always an honor to Q, here is everything in my notes:
- 2nd F is the glue, and Slow Burn has grown to needing a second Friday workout
- PHOP needs more attendance on Wednesday – see Padre
- Posh is launching Monday morning workout, yes you can do it
- If you haven’t Q’d , step up, it is what makes F3 work
- #HIM = High Impact Man
- #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online
- Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
- Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership
- Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort
CSPAN – over & out