They invited me back to Q #SlowBurnF3…only if I would not run them to Tega Cay

  • 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.

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no formal training
  5. 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

 

 

 

 

 

 

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