The Gloom’s Silver Lining

# of PAX: 23, Including 6 FNG’s!!!!!

PAX: LETC, Minecraft, Busted Grill, Tiny Dancer, Epo, Double Check, Niles, Hoverround, Berretta, Hahvahd, Bluto (Winston-Salem), Blade, Sparky, Broadwing, Tom Sawyer, Mcgvyer, Tin Man (Joe Teal FNG), Cialis (Dale/FNG), Crawdaddy (Rudy Richardson/FNG), Moab (Chris/FNG), The Erector (Jeff Troutman/FNG), Mr. Miyagi (Chris Redmond/FNG), Foxtrot

QIC: Foxtrot

Warm-Up:

30 SSH, IC (Varying Cadence)

Partner-Up in 2’s and 3’s | Grab a PVC Section

1 Pax uses PVC and completes 15 Pass-Throughs while other Pax(s) does a Pigeon Stretch, switch.

1 Pax uses PVC and completes 15 Good Mornings while other Pax(s) does the Charles Atlas Stretch, switch.

Staying in teams of 2’s or 3’s complete a Burpee Ladder.

Pax 1 does a burpee, then Pax 2 does a burpee.

Pax 2 does 2 burpees, then Pax 2 does 2 burpees.

Continue, ascending to 5 burpees.

Repeat starting at 5 burpees, descend to 1.

LETC shares the mission and five core principles of F3.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. 

All workouts:

  1. Are free of charge
  2. Are open to all men (FiAis a similar organization for women)
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

The Thang: Part 1

Mosey to playing field, find cones.  

Pax come online in groups of two along one traffic cone. Pax 1 assumes low plank position while Pax 2 goes across to far cone and returns.  Switch.

Repeat several times with a different over-and-back each time (karaoke, backwards, crab/bearcrawl, high knees, etc.)

The Thang: Part 2

Mosey to the Baseball Field

All Pax meet at home plate and are split into two group.

Group 1 starts at home plate and uses 3rd base line from home plate to 3rd base.

Group 2 starts at 1st base and uses 1st base line from 1st base to home plate.

Both groups complete descending ladder of merkins from 10 to 1. Group 1 starts at home plate, runs to 3rd base, completes set of merkins, returns to home plate.  Group 2 starts at 1st base, runs to home plate, completes set of merkins, returns to 1st base.

Both groups can’t start on 2nd set until all pax return.

Encouraging Moment @ Home Plate.  When complete, pause at home plate while Busted Grill and Niles share pearls of wisdom on why F3 has been important in their lives.

Mosey to Center Field, Circle Up. Quick share with partner – one highlight from week.

Then, Pax partner up and face center field fence about 25 yards away.

Pax 1 runs to fence and returns.  Pax 2 completes 6 squats.  Pax switch.

Rinse and repeat completing a descending ladder of squats to 1.

Mosey to flags in 5 groups; all Pax must finish as a group.

Circle up for planks and flutter kicks.

COT/Moleskin:

Hydrate!

Strong work by 23 PAXs.  Lots of movement and YOU won.

Grateful to have 6 FNG’s join us for the launch of Silverfox.  Best advice is to simply keep coming out….as Niles reminded us, in the history of man, men have been more active, not less. Among the many benefits of F3 is that we start our days with activity and lead from there.  Just keep moving – don’t stop.  And don’t challenge Busted Grill to pull-ups!!! At 71 years young, he’ll kick your butt!

Thanks for LETC and Cape Fear leadership for launching Silverfox.

Thanks for Double Check’s positive attitude, grabbing the PVC pipes, and just being there.

Thanks for Niles and BG for sharing.

Thanks for every minute of 55 that is Hoveround.

Thanks for Epo for helping FNG’s get online – nice fancy, handwritten business cards:-).

Welcome Bluto from Winston-Salem.

Strong work by all – we all moved from 0700 – 0800.

Y’all come back out next Saturday and look at the calendar.  Commit to 2 – 3 workouts this week, look for a F2 conversation or cold beer opportunity, know that F3 opportunities usually land on Friday mornings – some small group talk about the truly important stuff over coffee, bacon, and eggs.

Prayers for Texas, Florida and all pockets impacted by a hurricane’s wrath.  Prayers for our world leaders – that wisdom and conversation would trump (not a pun, Niles) bravado and foolishness – and let God change what man can’t. That we can find a way.

Hydrate!

Strong Work!!!  Honor to be the Q. Thank you!

HAAD! | RLTW! | Foxtrot out.

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One thought on “The Gloom’s Silver Lining

  1. f3capefearblog says:

    Great Q!!!! What a great start for the Silverfox. Outstanding backblast. I can get you some of those “Fancy” business cards!!!
    AATW
    EPO out

    Like

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