Patmos

Patmos A.O.

3 PAX stood shoulder to shoulder in pursuit of Male Community Leadership. Optimus was ready, as always, to take the reigns. Because he’s always willing to serve his brothers, I took Q yesterday afternoon.

OCB is out for the 2nd workout in a row. Yes his calf is jazzed. No, he can’t run. But there are ways to get stronger and in better shape, and he saw to it that he would.

I had 2 workouts planned today. One was a far run, and one was a coupon beatdown. When I saw OCB, I knew he came to not only get a great workout in, but to strengthen his brothers. And all 3 of us were invigorated this morning because of it.

PAX: OCB, Optimus
Q: PacRat

0530

ACC Forward OYO/AMRAP – F3 Mission Statement / 5 core principles
ACC Reverse OYO/AMRAP – F3 Credo. Plus a little time to even the direction out
Recover

WarmUp

Bean Pickers x10 IC
IST x10 IC
Hillbillies x10 IC
Arm Warmup Complex IYKYK – All 10’s IC
Perfect Squats FTH x10
Perfect Merkins x10

Recover

Grab coupons, place them at the top of the AMP.

The Thang

Mosey to the bottom of Lone Tree Hill.
3 sprints OYO, recover mosey to the coupons

In Towson (right outside Baltimore), we did a similar beatdown. It was on a 400m track with a football field in the middle. We performed sets of PT, carried coupons to the next station, performed another set of PT. In my version, we did PT at one star, coupon carried to the next star, and did PT. Repeato Repeato. We had about 500m of coupon carries in total for the workout:

Set 1

10 coupon Thrusters, carry
20 Kettle Swings, carry
30 Curls, carry
40 rows, carry

Mosey to the bottom of Lone Tree Hill.
3 sprints OYO, recover mosey to the coupons

Set 2

10 Merkins IC, carry
15 burpees, carry
20 Merkins CC, carry
25 Ring of Fire Merkins (count off, and perform 2 merkins during your number). All 3 of us did # 25 simultaneously as a team, carry

Mosey to the bottom of Lone Tree Hill.
3 sprints OYO, recover mosey to the coupons

Bring ’em home to the Flag

Mary

About 3 minutes of Broga. OCB has a satellite sync’d watch, so we knew that time was legit.

0615

Moleskin

During COT, we spoke of the immense blessing of F3. It is of great importance to be mindful of what a blessing F3 is to us all. Where else on earth are there men, ready at 0530 daily, to do what most men would not do at any time in their adult lives. F3 is an opportunity to invigorate Male Community Leadership. It’s not a bus – showing up alone has great benefit. But leadership development requires intentionality. Not just wanting it but operating accordingly is the leadership development.

Gentlemen, we are finally in Spring. The thing to overcome isn’t the difficulty of the workout. it’s challenging for sure. That’s why it works, and that’s why we come. The thing to overcome is the thing at the back of your throat, the thing hijacking your mind, the thing that tells you, “not today”. The way to overcome that is by posting up with your brothers when others are sleeping. The workout is a fun and fulfilling mechanical way to implement the overcoming. But for growth, committing and showing up is the overcoming. Set your alarms and come on out. We’d love to see you.

Easter Extravaganza is this Saturday at 0700. Bring your donations to your Site Qs, and check the signup sheet. If you can help, it is much appreciated. But no matter what, load that van to the brim with the kids you love. It’s going to be an awesome time. I’ll see you there.

73’s

PacRat
KD9GNS