September 5th, 2020 By Shooter

A really nice change to the weather awaited the pax of Afton.  Hopefully the muggy mornings of the summer of 2020 are winding down.  A total of 16 pax made it out to the gloom of Afton for a some running, rucking and/or beat down.  YHC has signed up to take the Q to commemorate his 3 year F3 Anniversary.  After year’s of watching the years climbing up the age calendar, the out of shape, dad bod taking shape and sad clown syndrome in full effect, a change was needed. 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.

This was what I posted in last year’s anniversary Q.  “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 is again replicating is FNG post led by Guinness on that day in 2017.  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

We headed out of the park towards Afton Village with a stop at the gazebo for the first set up of exercises.

• The original FNG post was the Partner Sally Squat Derkins, but being socially distance compliant, we broke them up individually and OYO with Squats x10 and Merkins x10, followed by  WWIIs x10, 180° Burpees x10
• We moseyed down the road towards the Y, down the steps to the soccer field and took the path to the new lower level parking lot for a few activities on the new, unused lot.  We lined up from our starting point in the island and headed to the opposite with a bear crawl and sprint back to our starting point. Followed by lunges out, sprint bank, crab walk out sprint back and broad jump out, sprint back and repeato.
• We then lined up on the parking lot lines and traced the lines of the parking spots in a loop, up-right-back-right-up, etc…

Next up, it was time to head back to the confines of our AO, but with a long mosey.  Yellow cake had the lead and stopped a few times for a merkin fast as part of the Dawg House Merkin Challenge, while waiting for the six to catch up. We entered the park and took a spot on the soccer field for the following:

• The first post had the Tunnel of Love, but again, socially distant modifications were on tap, in place of having the tunneler hold his breath down the line. We lined up on the field and did an army crawl across the damp, freshly cut grass.
• We stood up, fittingly in our grassy green camo cover for some lying down sprints as we stormed the fields of Dorton. The sprint began, YHC would yell ‘down’ and then ‘up’, sprint across for some more down/up action until we hit the tree line and returned back to the starting point.
• Lastly, we lined up a more spaced out row for two rounds of Catalacka Jumps and then back to Mary.

A mosey to the shelter for some Mary:

• Mason Twists x10 IC, Low Flutters x10 IC, Homer to Marge, LBCs x10 IC, Rosalita Whips x10 IC, Low Dollies x10 IC, Freddie Mercs x10, a few rounds of merkin ups and downs, minute or so of abs and  Recover, Recover

Moleskin:

YHC can’t believe it’s been 3 years. What a great ride to get fit and make new friends, something that isn’t always easy to do at our ages.  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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