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Perfect morning for week #3 @F3 Savannah
Conditions were partly cloudy and nearly 70 degrees
CSPAN on Q
Disclaimer (did not need it) and discussion on keeping up, modify as needed, one FNG Radar that works nights and would catch us on our course…(Semper Fi Brother)
F3 workouts …
■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 training or certification necessary
■End with a Circle of Trust
Long mosey looping our way around the parking lot and park, felt like about 3/4 a mile – good pace and @Mini_ME (love that guy #Nantan of Growth) leading the high quality #mumblechatter
COP
SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.
Long warmup Plank-o-Rama series and more chatter on my cadence being too slow or too fast (#sorrynotsorry) guys seemed to really enjoy the planking…followed by Peter Parkers, Parker Peters, and Mountain Climbers (#not a crowd pleaser)
Off again for a ½ mile run.
Arkloader Series
Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. The wheelbarrows, burpee broad jumps, and the partner carries all seemed to quiet the chatter…#notreally
I tried to EH the “potential homeless” men near this area…I was not successful… not recommended
Off again for a ½ mile run.
Wall Series
People’s chair sequence
BTTW sequence
More People’s chair sequence
Quick F3 sermon and introduction of my friend @F3Tatanka…he is my #clowncar partner, and #HIM @F3TheFort, my life, and neighborhood…and I miss him…
Tatanka on Q
Quick discussion and F3 review of “Pearls on a String F3 workout”
Off again for a ¼ mile run
COP with a bunch of SSH and a few other exercises
Off again for a ¼ mile run
COP with a bunch of SSH and a few other exercises
Sand Box Sequence
Partner up for 3 rounds of swing crunches and dip series for 3 rotations
Off again for a ¼ mile run
COP
A very long final set of SSH…potentially way too many SSH…(lots of chatter, mostly about why did you need a “weinke”, do you know any other exercises? Lots more chatter, Tatanka just kept calling them out in perfect cadence…think we got to 100…maybe more…seems really awful…
Playground ABLAB Sequence
Dealers choice and a bunch of different Q’s stepped up and lead, awesome to see after just 3 weeks, watch Dredd’s video below, and practice the counts, and just keep practicing it over and over, and you will become a highly efficient Q (practice, practice, and just keep practicing the cadence & never Q what you can’t do…)
Here is a cool backblast written about Dark Helmet’s VQ, the last 2 paragraphs describe what most men feel the first time they Q (lead): http://f3nation.com/2015/03/18/kettlebell-burpees-yeah-thats-a-thing-at-the-armory/
COT
Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.
Moleskin:
Always an honor to be part of a launch, here is everything in my notes:
- Tatanka gave an awesome testimony on F3 and how after moving to FL, the void of not having F3 is overwhelming, great testimony and strong Q brother #HIM
- AO is first class, be good to my man Dark Helmet next week
- Really high quality discussion at #Coffeteria
- My man Mini-Me gave a great testimony on how F3 has impacted his life
- This was Zima’s first launch and appreciate his leadership, join us for his #CSAUP called #YETI here is the link for the pre-blast http://f3nation.com/2015/11/03/the-yeti/
- #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
- How to Count video by Dredd/OBT on Q here is the link: http://f3nation.com/2012/02/22/f3-tv-how-to-count/
- #Cobains all around for the late posting of this backblast (24 hours is the standard #oldman problems)
- Special thanks to Tatanka, Zima, Mini Me, and their supporting my “crazy” adventures
- #T-Claps to Catfish on another beautiful Shovel Flag
- Already planning our next trip down
- Apologies for not making my portion of this workout difficult enough, show up at one of my regular Q’s, and you will not be disappointed…double your money back guarantee
Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @F3Tatanka & @F3TheFort
CSPAN – over & out