Over the weekend 360 men retreated deep into the woods for the annual Priority One Lake Champion Men’s Weekend. On this weekend men get to kick back and relax with a variety of activities including volleyball, a zip line with water entrance, tubing, kayak, paddle board, hot tub, pool, water slide, hiking, biking, Frisbee, golf, fishing, and a few others. This is a chance to unplug and “get away from it all!” So the question is “Why not a F3 workout?”
The workout was led by several experienced Pax from Lehigh Valley and Lanco.
Flame from F3 Lehigh Valley opened with the mission of F3, the core principles, the disclaimer, and a few tid bits for the FNGs (there were TEN FNGs!).
Warm-A-Rama
After the opening message Drop Box from F3 Lehigh Valley led us through the Warm-A-Rama:
- Mosey around the courtyard – about 1/4 mile
- SSH
- Abe Vagodas
- Grass Pickers
- Merkins
- etc …
The THANG
That THANG was led by Sunspot from F3 Lanco:
Mosey to beautiful stone wall overlooking Lake Champion
- Burpees x 10 oyo
- Step-ups x 15ic
- Pinky Pie 1-10 Ladder
Long mosey to field and line up at the start. Three lines of soccer balls marked the 20 yard distance to be traveled.
- Sprint 20 yards, do 1 squat, repeato
(repeat 10x’s increasing squats by 1) - Bear crawl 20 yard and do 1 merkin, repeato
(repeat 10 times increase merkins by 1) - Lunge Walk 20 yards, do Burpee, repeato
(repeat 5 times) - Frog Hop 20 yards, do crabcakes, repeato
(repeat 5 times)
Partner up:
- Wheelbarrow out 20 yards, flip/flop
- Backwards wheelbarrow 20 yards, flip/flop
After the traveling fools were finished the Q had us line up for the Tunnel of Love. Twenty Three Pax traveling through the tunnel of love took a little while. I think someone slapped their err ….. we will leave that one alone!
Sunspot was not quite finished with the Pax so he topped of this workout with The Motivator! The Motivator is a deconstructed SSH. We start at ten reps for each step below, then nine reps, then eight reps, etc until there are no more reps to be done.
Step 1. Full SSH
Step 2. SSH with arms traveling to shoulder height
Step 3. SSH with just legs
Step 4. Hop on feet (calf jumps)
MARY
Mary was led by Eagle from F3 Lanco and included:
- Leg Levers – 15 IC
- Side Plank Ups – 10 IC Each Side
- Dead Cockroach – 20 IC
- Guantanamo
Circle of Trust
Mosey back to the courtyard for the COT led by Flame. This was a snotwoggler of a workout and all ten FNGs hung in there really well. There was some contacts made in both Lanco and Lehigh Valley. I hope to see some of those guys in the gloom soon.
Welcome to F3:
- Backpack
- Link
- H20
- South Paw
- Triple Threat
- Cowboy
- Hershey Kiss
- Cinder Block
- State Farm
- Ocho
The honor of working out with men you both respect and admire is something you will not get at the gym, although the fern may become your friend. I encourage you to post to a workout and continue to post. Change takes time and to become a better man in your circle of influence you must forge on through the mire of life. Becoming better is an intentional process you must commit to over the long term. Nothing worthwhile comes easy so post and kill your sadclown.
Lake Champion is a special place that God holds dearly in his hand. The time spent at the lake with my Bothers in Christ was amazing and I can’t wait until next year. One thing I learned about the weekend is that John Groth can get away with anything as he walked right through the COT engaged in a conversation with another man staying at the camp. What a guy!