Location: Leland, NC
Conditions: Humid and low 70’s
Pax: Big Tuna, AED, Snickers, Brady, Waldo, Brexit, and Coffee Break
Q In Charge: Circuit Breaker
The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.
- Workouts are always free
- Are open to all men
- Held outdoors, rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a Circle of Trust (COT)
Warm O Rama: We began our warmup with side straddle hops, little baby arms circles, big arm circles, and more side straddle hops.
Workout: COP Burden Bearers
We completed 5 of 7 Rounds of weighted exercises as the PAX take turns carrying the burdens of our brothers (GoRuck sandbag) while the rest of the PAX do various exercises with Coupons. Pax circle up in a large circle. 1st Pax does sandbag exercise to center of circle and then back to the next PAX. Then the next PAX does sandbag exercise to the center then back to the next PAX and so on. Once each Pax has completed the weighted sandbag exercise the group runs a 3rd of a mile and then proceeds to Round 2 and so on. The rounds are as follows
Round 1 Exercise- Shoulder press, Sandbag- Walk Lunges
Round 2 Exercise- Curls, Sandbag- Drag bag backwards
Round 3 Exercise- Triceps Extension, Sandbag- Sandbag Throw
Round 4 Exercise- Chest Presses, Sandbag- Shoulder Carry
Round 5 Exercise- Flutter Kick weighted Sandbag- Bear Crawl Drag
Round 6 Exercise- American Hammer Sandbag- Suitcase Carry
Round 7 Exercise- Squats with weight Sandbag- Baby Carry
COT: Announcements, Name o Rama, and Count O Rama. I shared a helpful bit of advice from a man I enjoy listening to Dr Jordan B Peterson.
A tidbit of advice from Jordan Peterson- If you struggle with tedious tasks like having to go to work lol try linking them to your ultimate purpose or goals to increase motivation. Every meaningless task is not meaningless. It is part of the bigger picture.
Things I would do different next time: I think next time I will have the pax rotate to different stations around the circle to illuminate doing one exercise for to long. As well as make the circle just a hair smaller. This way we will have enough time to complete all 7 rounds.