AO: Lightning Rod
VQIC: Ghost
PAX: Kiwi, Free Lunch, Stray Cat, Whitney
Conditions
Mid 70s before dawn!
Warm up
- SSH x 15 IC
- Imperial Walkers x 12 IC
- Scissor Arms x 10 IC
- Fast High Knees x 15 IC
The Thang
Mosey down to track. Gather at near side end zone. Hold plank while Free Lunch takes a leak. 🙂
Boot Camp Part 1: Meet your mini-coupon (175g disc for each PAX)
- Mini-coupon slide burpees (90 seconds)
- Mini-coupon side lunges (35 seconds each leg)
- Mini-coupon back slide (20 yards down and back – then come back to pick up the 6)
Boot Camp Part 2: 50 minus merkins
- Line up on the end zone line. Throw mini-coupon down the field
- Bear crawl to your mini-coupon. Do merkins equal to remaining yardage to the fifty yard line. Broad jump back to endzone line. Repeat for 7.5 minutes.
Boot Camp Part 3: Throwing Practice
- Partner up. One of you on end zone line. The other starts on the 10 yard line.
- Throw the mini-coupon to your partner. If your partner must move to catch or retrieve the mini coupon you both do burpees for each step they have to take.
- If you complete 4 passes in a row without having to move then the partner on the 10 yard line moves back five yards (to the 15, then to the 20, then to the 25, etc.)
- Continue for 10 minutes.
Boot Camp Part 4: “Ultimate Freezebee”
- Not enough PAX – Needed one more 😦
Tuff Enuff Pull Ups
- Alternating pullups and holding squat – switching between the two each time you hear the chorus
6MoM
- 20 Plank Tick Tocks x IC EC
- 20 LBCs x IC
- 20 Merkins x IC
- 15 Box Cutters x IC
- 5 Big Bois x OYO
COT
Vulnerability
I love that F3 includes this as an integral part of the workout and I love that you in this region have clearly taken that to heart. I don’t have a lot of close male relationships at this time, but I know how valuable they are. The thing I value most about it is that it fosters vulnerability, which helps us connect with each other and is critical to true growth and true servant leadership.
“The light has come into the world, and people loved the darkness rather than the light because their works were evil.” There are things that all of us keep hidden about ourselves and even hidden from ourselves (self-deception is real!). These include addiction, weakness, fears, anger, pride, etc. Bringing them to the light by sharing them with other men helps to break down the facade of invulnerable competence that we generally keep up. These hidden things control and affect our whole lives so bringing them to light is often the first step in being set free, for a “man is slave to whatever has mastered him.”
PAX shared different struggles, addictions, and weaknesses they have had and were encouraged to share more honestly about these with each other or in other safe male relationships.
-Ghost
F3 Portland 