http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2017-10-03 16:38:452017-10-03 16:38:45Northview High School (Faith Hill)
Northview High School (Faith Hill)
Date(s) - 10/22/2018
5:30 am - 6:15 am
Brute and Splinter
Northview High School
Its (NOT) the Great Pumpkin (ironically, the mood looked like the Great Pumpkin)
3f’s, Mission, Principles, Disclaimer addressed.
16 PAX: Colonel, Mickey, Hedgehog, Jeter, Cogsworth, Billy Bob, Froman (Happy Birthday), Mailman, Mole, Mayor, Commodus,
Bullock, Dirty, Scrooge, Glitch, Woodstock (Q)
Warmup – SSH, Windmills, 1/2 mile run, ending at bottom of hill.
Really wanted to focus on concentric movements wherever possible, so all merkin and squat variations began in the down position. All exercises were in cadence.
Hill base: Merkins / Squats / Leg levers
Run to back lot
Back lot: Carolina Dry Docks / lunges / Freddy Mercurys
run to front lot
Front lot: Wide Arm Merkins / Jump Squats / Plank Jacks (4 count)
run to back lot
Back Lot: Ranger Merkins / Monkey Humpers / Flutter Kicks
Run to front lot
front lot: 10 burpees, 4×10 Merkins, plank count o Rama (2x)
Cogs was the 6, powerful words about his #wasnow and also on the #tylerstrong storyline from the Purdue / tOSU thrashing.
Announcements, then Mickey reminded us of Fromans 53rd birthday and that we should do some pushups. Thanks Mickey!
Hedgehog shared a story about another cancer victim who was taken VERY fast (7 days!) and there was another story shared about a man who lost his life suddenly just driving on the highway.
Thanks Hog, Cogs, and (???) for the very real reminders to live your life, embrace each moment, hug your children because nothing beyond that is promised. Dont waste it.
Prayers were offered up.
Weather was brisk, but not too bad for my almost anniversary Q. It was great seeing a bunch of the guys who got me into F3. Thank you to Mickey, Splinter, and whomever else was working that water stop at MacQueens 10K last October, you have had a profound impact on my life by bringing me to F3, hopefully I can keep spreading the word and giving it away to others who need it as badly as I did and still do.
Thanks for having me Sylvania, come see us in the berg!