August 6th, 2018 By kilowatt

YHC had downed the DRP post-vacation expecting Bellando. As the PAX rolled into a late summer morning there was no shovel flag, no Rage brothers and no AO Q. The threat of Bellnado may have kept those away, but not 6 other PAX – including the inestimable Jimmy Buffet. Instead of cursing the darkness, he lit a candle…well, brought a basket and a shoe box – of pain. Consensus was reached and with the PAX’ mutiny complete – YHC gave the DISCLAIMER and then it was WARMARAMA.

Mosey around the HT parking lot, stopping for a some fun – all IC:

• SSH (X15)
• Merkins (X10)
• Mountain Climbers (X10)
• Windmill (X10)
• Cotton Pickers (X10)

THE THANG

Same idea as 2 weeks ago: https://f3-meca.com/2018/07/23/kettle-bell-games/.

• A basket with numbers 5 through 18 (and a “double it” card).
• A shoe box with exercises.

Draw one of each and let’s do it. All on your own. Modify as needed. Exercises included:

• Kettle bell swings (this was a frequent occurrence)
• Curls
• Sumo squats
• Upright rows
• Bent over rows (lawn mowers)
• Should presses
• Tricep extensions
• Chest press
• Clean & Press
• Snatch
• And the crowd favorite: a lap around the Harris Teeter lot the bank to hunt down what is a larger cat or an emaciated coyote or…the mythical chupacabra. In any case, the beast outwitted the PAX…this time

At 0611 – YHC called Mary and each PAX brought their own. All IC and with the bell:

• Mason Twist (X10) – YHC
• Low Flutter (X15) – Jimmy Buffett
• W (X15) – Project
• LBC (X15) – Life Alert
• Merkins (X15) – The Bee (it was The Bear’s Idea)

Soprano had something for us, but it was 0615 and YHC called “Recover, Recover)

Circle o’ Trust

Announcements:

• Welcome The Bee
• Upcoming Events:
  • This Saturday: Kannon 1 Year Anniversary Convergence and MECA F3Dads at Harrisburg…a chance for you to bring sweat to both your car AND your wife’s
  • YHC is unsure about the status of the Q Source meetings this week, but details will be posted here and on Slack shortly
  • Did you know that F3MECA maintains a CSUAP calendar? Well, you do now: https://teamup.com/ks19d3c4fb4b3c19ef

Prayer Requests:

• MC’s Mom (who is reportedly doing better)
• Heatstroke’s Dad
• My Daughter (who is doing better)

MOLESKIN

I’d like to echo Heatstroke’s sentiment expressed on Slack that the mission of F3 is to “plant, grow and serve small workout groups for the invigoration of male community leadership” and leadership is about being upfront. I’d challenge each of you – if you haven’t already to pick up a Q for August – to do so today. I’ll be transparent in that it can be a little intimidating, but that’s the point. If you can plan and lead a solid workout – the rest of the day is a cakewalk. Here’s some guidance.

If you read “Freed to Lead” Dredd is very transparent that his first experience leading workouts in the Army were not the best. The commanding officer said to him “If there were a demonstration of how not to do it – you delivered it”. But failure is where we learn – it’s even part of the Q Source.

As iron sharpens iron,
so one person sharpens another – Proverbs 27:17

Bell Buster, Kettlebells

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