With all of the new guys out at The Norseman, it was time for some education while also getting in a workout. So at 0530 YHC gave the complete F3 disclaimer from f3nation.com:
F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
So what is important?
I am not a trained professional trainer
Exercises are suggestions
You are encouraged to modify the exercises to meet your fitness and health level
By participating you are assuming the risk inherent to the workout
Mosie to Miracle League pavilion for
All in cadence and talked about how to call cadence. See Dredd for full explanation:
Mosie to the back pavilion and talked about using the features of the AO to plan your Q. Such as when shelter may be needed (cold rain, lightning)
PAX 1 does step ups while
PAX 2 does 10 merkins
Flapjack until each PAX has 50 merkins
Mosie to the back of the “Big Lot”
Circle for Squats in cadence and talked about a string of pearls routine where you mosie from one point to another while exercising at the stops.
Mosie to Nacho’s Hill of Death. With only 2 PAX sporting headlamps this morning out of 16 total we talked about how performing 11s on the hill would be a bad choice on a no moon morning in the dark. But it is the Qs responsibility to make that decision. If he asked the group to do it 99 out of 100 will careen down the hill into the darkness. Make good decisions for the group. So we didn’t do it.
Mosie to “Turf Field 2”. Who are we kidding, its a FOOTBALL FIELD!
Line up on the goal line. We are fortunate to have a lined football field at this AO so we made use of it:
Mosie 20 yards forwards, back pedal 10 yards, then 20 yards forwards, 10 back, etc. to the opposite end zone.
corner 1 5 merkins
corner 2 add 10 squats
corner 3 add 15 Carolina Dry Docks
corner 4 add 20 burpees
Mosie to Football field 1
Jordan Davis, star defensive lineman for the NATIONAL CHAMPION University of Georgia Bulldogs, is 6-6 and 341 lbs at the NFL combine where he ran a 4.78 40 yard dash. So we tried it. Once.
From the goal line we ran 10 yards, 2 merkins, 10 more yards and 4 merkins, 10 more yards 6 merkins, until we reached the opposite goal line with 20 merkins.
Mosie to the flag.
LBC in cadence
Ivey league called out Flutter Kicks in cadence (perfectly!)
Prayers for Ukraine
Great group this morning! Thanks for being a part of this group. And thanks Ivey League and Chapter 11 for stepping up for VQs next week!