August 31st, 2019 By Shooter

One tenth of a score years ago, YHC knew it was time to combat the age creep and out of shape body and little to his lack of understanding, the sad clown syndrome. I was thinking it was time to join a gym, but saw Amway posting about this free workout group called F3 at a new location in Kannapolis.  So I thought, “free, why not” and headed out to downtown Kannapolis for a life changing decision.

Out of the car I went, recognizing a few faces from church and ready to start getting in shape. That day’s beatdown was led by this guy named Guinness who came up from Charlotte. Within minutes that day, I realized how far out of shape I was and doubted I could make the full hour. Thankfully they didn’t name that day or I would be called something like, The Six, The Caboose, The Tail, etc.

To honor that FNG beatdown, YHC brought a replica of Guinness’ Q, with an added section because of the lack ground to cover at Afton compared to Kannon.  So here’s what went down, again:

Warmorama:

• Mosey half-way around the loop to a spot just past the bridge and circle up.
• Side Straddle Hop x20 IC, Imperial Storm Troopers x20 IC, Cotton Pickers x15 IC,Windmills x15 IC, Low slow squats x15 IC, Mountain Climbers x15 IC, Plank Jacks x15 IC, Merkins x10 IC

The next spot was supposed to be at the tennis courts, but unexpectedly, there were tennis plays out on a Saturday morning. Who does that?  Since our spot was taken, we did an Indian Run, crossed Poplar Tent to the parking lot of the medical plaza.

• Partner Sally Squat Derkens x10 Repeato, WWIIs x10, 180° Burpees x10
• Lap around the building and line up from our starting point with a bear crawl to the speed hump and return with a lunge. Then a crab walk to the speed hump and back with broad jumps.

Back into the park with a lap around the loop and to the bleachers at the soccer field.

• Step-ups on the bleachers, x20 followed by Low Slow Squats x10, into the field for some walk-ups on our arms x20
• Line up tight in a plank row in the cool, wet field for two rounds of Catalacka Jumps
• Tighten the plank and two passes of the Tunnel of Love
• Line-up in a row, on our stomachs and into a sprint to the bleachers, back to the bleachers and back.

With plenty of time still on the clock, an add-on to pick-up a concrete block and circle-up in the lot. 4 Wide and Amway probably had a nervous moment or two with concrete blocks so close to their cars. The following block routines were completed:

• Bend over rows x10 IC, block step-ups x10 each leg, Shoulder presses x10 IC, incline merks x10 IC, man makers x10, arm curls x10

Short mosey to the shelter for some Mary:

• Mason Twists x15 IC, Low Flutters x15 IC, Homer to Marge, LBCs x15 IC, Rosalita Whips x15 IC, Low Dollies x15 IC and three rounds of merkin ups and downs.  Recover, Recover

Moleskin:

We welcomed Shake n’ Bake from F3 Boone who was in-town to visit his future Ms family.  Glad to have you join us!  Amway asked for prayers for his upcoming interview and reminded us that August was F3 Mental Battle month and shared a good reminder to not keep things bottled up and to make sure we’re bringing what’s on our heart to the Father, even if we feel like we only go to Him when we’re in need.

Make sure top spread the word and just talk about F3, whether at work, with neighbors, your friends, social media, etc. Just a simple opener, “I’m doing this men’s workout group called F3.  Let me tell you about.”  I expected the physical improvement by working out. The new friendships built and leadership growth opportunities, completely unexpected.

It’s a pleasure as always to lead!

For your reading enjoyment, my FNG post: https://f3-meca.com/2017/09/02/the-kannon-rocks/

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