On Friday, September 21, 2018 Your Humble Companion (YHC) was excited to lead a workout at Faith Church! It was awesome see PAX from different AO’s coming together to support the mission to grow, plant, and serve. Long Haul and Knievel making first time appearances with YHC.
Disclaimer given!
Warmarama –
Mosey to circle up for SSH, Sungods, Abe Vogoda, Grass Pickers, Merkins, Slow Lunge Stretches, Moutain Climbers,Monkey Howlers, Motivators.
Somewhere between Monkey Howlers and Motivators our very own Barry Manilow (aka Mani) let out a howl and blew out a calf muscle. Special thanks to Dr. Seuss for playing sweeper as we all Goofballed for the newly designated 6s.
The Thang
The charm of F3 is more than good physical beating. It always involves a mentally stimulating conversation usually introducing some new terminology. Since this is our newest AO, it was my honor to bring the F3 Lexicon into the workout with 20 terms to pollute the minds of the men who will come later.
Millennial Partner Routine
Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100 m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or roating the Q through the 100 burpees.
A sample set of cycles:
1) SSH;
2) Lunges;
3) Merkins;
4) LBCs;
5) Mtn. Climbers;
6) Flutters;
7) Arm Raises;
8) Squats;
9) Oblique Crunches – 50 per side;
10) Burpees Named as year 2000 is within the time period around which the Millennial generation was born.
LEXICON Advantage!
F3 Terminology (full definitions found on f3nation.com website) – Everyone given 60 seconds to memorize printed copy of this list. At the end of each round a Team is asked to name as many terms as possible in 30 seconds. One rep is deducted from the 100 rep count for every term recited back.
- Fart Sack
- Mumble Chatter
- AYE
- Back Blast (BB)
- Mothership
- Chippendale
- H.I.M.
- M
- ClusterQ
- CSAP
- Gloom
- Sad Clown
- 2.0
- Down Range
- E.H.
- Gloom
- F.T.L (Freed To Lead)
- Post
- Splash Merlot
- Hard Commit
CoT
NoRama / CoRama
Prayers & Praise
Thank you God for this new AO at Faith Church and all the men who come out to support this mission of F3. We lift up Mani as he officiates his brother’s wedding this weekend, pray for Desktop new job, and Knievel’s vacation to the Outter Banks, NC.