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 16:37:002017-10-03 16:37:00Southview High School
Southview High School
Date(s) - 06/24/2018
6:00 am - 6:45 am
Sipe and Nails
Southview High School
PAX: Sipe, Gap, Mickey, Ollie, Mayor, Ticket (Q)
5 men joined YHC in the gloom to put in some work playing quarters. That said it was hardly gloomy as the beautiful sun began to peak above the trees. The start time was moved up to 5:30 from the usual 6 am in order to allow for a little extra time for those that wanted to serve at Cherry Street Mission.
YHC covered the 5 core principles of F3, as well as a little disclaimer, as I am definitely not a professional trainer. We got started with a quick warm-up to get the blood moving, consisting of:
– Michael Phelps OYO
– Arm circles – forward and back OYO
– Torso twists OYO
– Windmills – 15 In Cadence
– Side Straddle Hops – 20 In Cadence
After a quick warm-up we moseyed to the track to get moving on the real work.
The theme of the workout was quarters. All movements were to be done in 1:4 ratio, laddering up from 1 and 4 to 10 and 40 and then laddering back down to 1 and 4. PAX had the choice to do the movements on the track or in the grass. Between rounds, the PAX ran a “recovery” lap on the track.
Iron Hulks – 1 Merkin followed by 4 Air Presses
PAX finishing early did Planks while waiting for the six
1 Big Boy Sit-up and 4 American Hammers (each side counted as 1)
PAX finishing early did Homer (held feet 6 inces off the ground) while waiting for the six
At this point, we were quickly approaching the end of the workout. YHC had planned to do 4 movements, but called an audible. PAX suggested laddering to 5 and 20 and back down for the third movement and then doing the same thing on the fourth movement. So, we gave it a try.
1 Burpee and 4 Bear Crawl Steps (each step counted as 1)
YHC was the six on this movement (and the other 2). Upon completion of this movement, YHC did another time check and decided the PAX (YHC) had suffered enough pain and misery in this session, and also needed to wrap-up. So, the fourth movement (Dan Taylors – 1 squat and 4 lunges, each leg counting as 1) was aborted.
The PAX moseyed back to the shovel flag for the COT. In the COT, YHC was the 6 and expressed my gratefulness for being introduced to F3 by Froman a little over a year ago, as well as the strength of the group, both in numbers and actions. Approaching 500 men in Toledo, the group continues to push each other to become stronger physically, create new friendships and grow existing bonds stronger through fellowship, and grow spiritually and impact the community.
The PAX formed a BOM around YHC, as I closed it out thankful for the beautiful day and the PAX joining for the workout. I offered the PAX’s prayer requests for those dealing with illness or ailments, whether physical, mental, or emotional, for the troops to do their work safely, for the first responders to handle anything they are called to take care of safely, and for help for us all to be better husbands, better fathers, and better friends.
It was an honor and a privilege to lead this morning! Aye!