06/04/2020 - the-og - 0.0
AO: The OG
When: 06/04/2020
PAX:
Number of Pax: 11
Pax Names:
GaDgEt, QT, Wall Ball, Swedish Ham, Taco Guy (FNG), Jalopy, Delta Deuce, OnePly, Jerky, Rapid Fire, Drafty Kilt
Number of FNGS: 1
FNG Names: Taco Guy
QIC: Drafty Kilt
Introduction
YHC has a sore knee and tired legs. Time for the first 0.0 at The OG!
Warm-O-Rama
It was a beautiful warm morning with high humidity. Summer is almost here boys. YHC is excited for his first OG Q and also to see the return of Delta Deuce. 0530…let’s mosey, er, um, walk about 20 yards away from the cars. Circle up for:
Motivators from 9
Weed pickers 10X IC
Mountain Man Poopers 10X IC
4 count slow squat 10X IC
LBAC forward, palms up forward, overhead claps, seal claps, backward palms up, backward palms down – 10X each IC
4 count slow merkin 10X IC
The Thang
Focusing on abs and core today:
Absolution – a new(ish) exercise for the core. High plank position, jump feet forward (1), jump feet back (2), down to low plank (3&4), plank jack (5&6), back to high plank (7&8). That’s one rep. PAX did 15 OYO.
Lazy Boy – On your 6, legs out in front. Cross arms and grab your sides. Lean back (like you’re in a lazy boy). Hold. Tilt to the left. Back to center. Tilt right. Back to center. Recover. PAX did this 3X with Q calling.
Dora 1, 2, 3
– Partner up. Completing 100 BBSU, 200 plank jacks, 300 flutters as a pair. Other partner is moving to next parking lot island and back. During the 100 round, bear crawl and crawl bear back. During 200 round, crab walk and walk crab back. During 300 round, walking lunge and backward lunge back. The crawl bear and walk crabs were especially enjoyable. PAX did SSH or picked up 6 when finished.
Thankfully, the PAX had time for a Dora double-episode. This time, partners are completing 100 pickle pounders (in honor of Delta Deuce returning), 200 lbc’s, and 300 shoulder taps. Same movement (bear crawl, crab walk, lunge) for the moving partner except a one-way ticket this time. PAX could choose to walk either to/from the next island. Pick up 6 to finish it off.
We have 2 minutes left. We finished off the morning with 10 DBF’s (Dane’s Big Finish). A DBF consists of a BBSU followed immediately (and with vigor) by a hip thrust. Engage that core gentlemen! Walk to flag for COT.
Circle of Trust
Count-o-rama, Name-o-rama. Named the FNG Taco Guy. He enjoys a good taco. A “taco connoisseur” if you will. And he earned a few tacos this morning.
YHC reminded the PAX that F3 is about planting, growing, and serving male workout groups for the invigoration of male community leadership. We planted The OG last week. And now we need to grow. PAX were encouraged to invite men in their lives to come out. PAX were also encouraged to begin considering launching new AO’s.
YHC also encouraged men to invite men of color to join F3. It’s human nature to hang with people who look like you. Let’s break out of our comfort zone a bit.
Jerky had a great idea to kneel before the cross in the field and pray for our country. PAX took turns praying with Jerky’s leadership. Very cool moment.
Naked Man Moleskin
Great work this morning! Loved seeing the 2.0 out there busting it. Loved seeing Delta Deuce back in the gloom. Till next time!
SYITG