2 Years of F3
All BackBlasts BackblastsAugust 28th, 2020
YHC’s showed up for his very first taste of F3 at a Friday M3 WOD beatdown and that was all it took. YHC knew he’d be coming back for more, and more, and more. Thanks to Poutine and Cha Chi for EHing me. I’m grateful not only for the opportunity to workout for FREE but also the leadership opportunity, the F2 and the F3 aspects as well. This group truly does watch the six, leave no man behind, iron sharpens iron day in, day out. Over the last two years, I have noticed a difference in how I approach, seize opportunities, and provide leadership at work and at home. Coming into F3, I was not a sad clown as I was very active and a member of another fitness establishment. But the things F3 has done for me, the pay to play place couldn’t do.
I remember my first beat down like it was yesterday. I rolled into the AO and saw two guys placing kettlebells strategically in the parking lot. I pulled up to them, rolled down the window and asked if this was F3. Pox and his 2.0, Golden Boy said yep! YHC parked the truck, got out and thought “wow, this is weird working out with strangers in the dark.” Little did I realize how addicting it was going to be, the rest is history………..
Disclaimer said then we did a short mosey to the grassy area in front of Christian Brothers parking lot.
Warm-O-Rama: All IC: 20 SSH, 10 WM, 10 Prisoner Slow Squats, 10 Penny Pickers. Moseyed up to and around Sun Trust Bank over to the parking lot in front of Johnny Bruscos mixing in some walking toy soldiers and deep lunge walks. OYO 5-1 ladder of merkins and WWII situps. Moseyed back to CB parking lot.
M1, 21-15-9 ‘Dolores’, 14 min time cap. Pox created the Dolores WOD over two years ago and was YHC’s first beatdown. The first exercise is supposed to be slam ball clean and press but since someone stole our balls a while back, I changed it to KB Thrusters. YHC also forgot to record the Pax times.
- KB Thruster
- KB Cosak Squats, alternating
- Plyo clapping merkins
- KB Swings
- 100m run + two big tire flips
M2 (Mobility): Mix of low body and spine yoga type stretches/positions. M3 (Merlot): None
Moleskin / COT / Namearama:
- Join Afton this Saturday 8/29, 8:15 @ Dorton Park after the 0700 beatdown for Afton’s “Adopt a Stream” service event. Preblast: https://f3-meca.com/2020/08/15/aftons-adopt-the-stream-service-event/
- The new F3 Locust AO’s 2nd beatdown is this Saturday 8/29, 0700 @ Locust Park You can help get them launched right by attending the beatdown or signing up to help Q through 9/26: F3 Locust Signup Genius
- Prayers for David, MC’s friend, all unspoken requests, our nation and leaders, teachers, students, parents, military, law enforcement, emergency workers, healthcare providers.
- -Always show gratitude and give thanks! SYITG
Backblast, kettlebell, M3, Mobility, Rolling Stone