Rolf Park (Field of Dreams)

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Date(s) - 10/24/2018
5:30 am - 6:15 am

The Q:

Rolf Park



1 reply
  1. Woodstock
    Woodstock says:

    Core Principles

    PAX: Forrest, bubba, jennay, Landslide, mile high, bourbon, Bambi, gepetto, Tupac, venom, dutch, woodstock (Q)

    Covered the 3F’s, Mission, Principles and Disclaimer.

    YHC started with F3 1 year and 1 day ago. Over the course of that year I have grown and learned so much, and I can attribute most of it to the Core Principles of F3. This beatdown was themed based on those principles, 5 stations with reinforcement of what the principles are and what they mean followed by a hard hitting physical exercise to leave a lasting impression.


    SSH (cadence), Windmills (cadence) IP run 1/2 mile, IP run with merkins for 1/2 mile+. PAX especially enjoys the IP Run with merkins (before sprinting to front, do 5 merkins). Cant wait to try it with burpees!

    The Thang:

    Continued the IP run to the cone representing the 1st Core Principle – F3 Workouts are ALWAYS Free of Charge. The best way to get someone to try something is to Give It Away.
    – 50 OYO Merkins; pick up six if you finish early
    – 25 each LBC’s, Plank Jacks, Leg Lifts, then hold plank till 6.
    – Plank-O-Rama 3x

    IP Run to 2nd Core Principle – F3 Workouts are Open to All Men. If your mind or heart are closed, you lessen your ability to #Influence or make #IMPACT…
    – 10 burpees OYO, 10 burpees in cadence
    – 25 each flutter kicks, pickle pounders, dolly’s

    Just Run to 3rd Core Principle – F3 Workouts are held outdoors rain or shine, heat or cold. If you post for you, the weather will be a deterrent. If you post for your brother, it can be an invitation. Subjecting yourself to small amounts of pain and chaos increases your #durability and makes you a more effective leader.
    – 50 dips OYO
    – 25 each Imperial Walkers (2 is 1), step ups (2 is 1) – if you finished early do Lt Dans.

    Just run to 4th Core Principle – F3 Workouts are led by men who participate in the workout in a rotating fashion by men who participate, with no training or certification necessary. When you’ve learned how to lead, your job is to teach the next man how to lead. We practice leading in a controlled environment, so when we find ourselves in #Chaos, muscle memory can kick in and drive us toward advantage.
    – 35 Dry Dock to Air Press (sets of 5 – 5 dry docks/5 air presses, repeated 7 times) in cadence.

    Just Run to 5th Core Principle – F3 Workouts end in a Circle of Trust. The sooner you recognize you aren’t the #KingOfTheWorld, the sooner things get better in your life. We also recognize each brother who posted by name, and hearing your name ring out is that signal of starting your day with a win. The 6 is also a badass addition – please remember being the 6 is an honor and dig deeper.
    – 1 minute AYG merkins.
    – 25 air squats in cadence.

    As per the 5th Principle, we ended in a COT – count-o-rama, name-o-rama, 6, announcements, prayers.
    Moleskin/ramblings of a man on fire:
    This year has been amazing. I am not sure I have a #wasnow story yet, but I know deep down that I needed f3. I was a SadClown who was definitely heading down the path of complacency, middle aged boredom and who knows what other darkness. F3 – more importantly, my brothers in F3 – have shown me the light. It is IMPOSSIBLE to stay in that darkness when you surround yourself with so many high impact males and start every day seeing and hearing the passion, the push, the way these men are setting a standard. The way they are quick to offer help, quick to offer correction and say the right thing whether you want to hear it or not. It is beyond refreshing to have honesty and integrity about LIFE and the course you are on daily. I am constantly encouraged and uplifted just by showing up and putting in the work. I am working everyday to Get Right, so I can Live Right and Lead Right for myself and my family. 1 year ago I was very physically fit, but mentally / spiritually / emotionally I was spent. I am not where I want to be just yet, but everyday I am closer and I thank you all for that.

    Leave No man behind, but leave no man where you found him indeed. From the bottom of my heart and with all my soul, thank you brothers.


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