After my Q on Thursday I feel like Q #3 this week would a good opportunity to go back to basics.  As the Lake Wylie guys celebrated 3 years since the launch of the Deep this week I forget that we have a lot of “newer” faces around.  I wanted to make sure we can get the “why” of a lot of the things we do in F3 shared and engrained with the PAX.

This morning looked like it was going to be a wet one.  At 6m when I woke up it was POURING. But looking at the weather it showed a break for our 7-8am hour. I had planned a weinke with lightning options and no lightning ones.  Regular rain is the BEST and not a determining factor on the weinke.  (Core principle #3; to be discussed later)

I was successful at dragging Lancelot out of bed (but not The Lorax) so we were glad to see so many guys, including a few 2.0s at The Deep at launch time.  Gave the disclaimer and we did a couple dynamic warmup laps around the parking lot until we circled up for COP.

During COP; Gave the proper instruction on what it takes to lead the group in cadence.

Announce the exercise – move the men into position – begin the exercise and count in cadence – I completed SSHs as the example

Then I asked for some of the newer PAX jump in the middle and to lead a specific exercise.  From memory I think it went like this…

Lancelot – Windmills

Captain Jack – Imperial Walkers

O’Reilly – Daisy Pickers (or non-descript produce pickers)

Whitesnake – Squats

Bono – Moroccan Night Clubs

John Wick – Merkins

Next we moved to the back on of the school, the lightning had held off (so did the rain) so I gave O’Reilly the choice of our next Evolution; Dora 1-2-3 or Lazy Dora.  He’s been reading up on the lexicon so he was smart and picked Dora 1-2-3

Partner Up

Partner 1 does exercise while partner 2 runs about 30 yards down the straightaway then switch

We did:

100 Merkins

200 Squats

300 single count Flutters

For our 10 counts I asked all who knew the 5 core principals of F3?

1. Free 2. to all men 3. held outdoors (rain or shine) 4. lead in rotation by a member of the group 5. closes with a COT

Next Evolution we moseyed over to the east parking lot

On Thursday several of the PAX did not know what a Kraken burpee was!  Since this was a Lake Wylie day 1 Original I had to share and spice it up.  All credit for this goes to Shady who wrote this up in a black diamond BB a few weeks ago.  He called it “Krack Webbs”.  When I announced it to the group, several guys were not happy with what was to come.

• 1 Kracken burpee (1 burpee + 3 hand release merkins for the pushup part of the burpee)
• 4 squats
• Repeat all the way up to 10 Kracken and 40 squats totals equal 55 Kraken burpees & 220 Squats

About halfway through this terrible idea we heard some lightning.  I coached the guys on proper procedure when leading.  Rain = Great, Lightning = take care of your PAX.  We used this parking lot just in case of lightning, so we could easily move under the awning at the east side of the school.  Lesson learned = be mindful of your surroundings and have an alternate place in your plan for safety.

Finished the Krack Webbs under the awning as a little rain started. I wanted to quit at 8 rounds, but somehow we kept going!  That one pushed us all!

Evolution 3

Wall sits with a twist.

We were already under the awning so we would sit on the wall, left to right would bear crawl and we would just keep going.  When we ran out of wall stay under the awning and hold Al Gore while the group continued to bear crawl.

Last thing we did was at the request of Link… he mentioned crab walks so we continued down the hallway for the last 20 yards doing that.

At the end I shared I quote I found from Santini and shared it with the PAX.

Why do we do have Three Fs?

“It’s not an accident.  Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith.  In many cases, this starts with asking questions like, “What do I believe?  What do I value? What is important to me?  Is there more than just writing a mortgage check?  Who can I share the things that concern me, scare me, or challenge me?”  These questions drive a man to assess his measure of impact in the world around him.” ~Santini

COT

Announcements – Savage Race 5/18 we are planning an F3 Dads day at the Deep 5/25

Prayers and Praises – New homes for Wildthing and Bones (Link); Healing for those fighting cancer and other ailments.

An Honor to Lead!

~Royale