5.25.19 – Spect-Urkel-ar! Spect-Urkel-ar!

THE SCENE: Beautiful weather, 53 degrees with little to no wind! (Even though all reports claimed it was going to storm. Glad it didn’t!)


-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.


Al Gore Global Warming with these exercises in between
Good Mornings ICx10
Goof Balls ICx15
THANG 1: 4 Bridges of Pain

PAX moseyed through the area touring 4 of the 6 bridges in the park. We crossed 4 of those bridges doing this exercises:
1st and 2nd Bridge- Bear Crawl over bridge, AYG to the next bridge, lunge over the next bridge and rinse and repeat one time through.
3rd Bridge- Crawling Peter Parkers across the bridge
4th Bridge- Traveling decline Merkins on the railing of the bridge end to end

THANG 2: Iron Man Challenge

PAX moseyed to the hill with Coupons to work an IRON Man Challenge. PAX worked on setting their PR bar and did each leg on their own. Legs included:

-Leg 1: 50 Merkins/ Bear Crawl Coupon pull/ Standing broad jumps

-Leg 2: 50 SSH/ Crab Walk/ Coupon Lunges

-Leg 3: 50 Squats/ Traveling Peter Parker Merkins/ Cherry Pickers

-Leg 4: 50 Coupon Curls/ Double Farmer’s Carry/ Sand Bag Carry Sprint (Some PAX modified with 30lbs wood beams)

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6 MoM: No time for Mary. Way to intense of a Thang 2!

COUNT-OFF & NAME-O-RAMA: 9 Strong HIMs- Bob Ross (RESPECT RESPECT), Tricycle, Mr. Miyagi (RESPECT), Captain Crunch, Hurt Locker, Noodles, Hoser, Manwich, Urkel (QIC)

CIRCLE OF TRUST: F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life.

MOLESKIN: I mentioned F3 Naperville’s reach and impact in the community. We are growing our influence not only with men in search of a workout, but with people who need help in the community. For me, F3 has filled a need to physically get better, but it also has brought a fulfillment mentally, spiritually, and physically. Today, we had to face our own mental challenges with mental toughness in this workout. Motivation is fickle. Willpower comes and goes.

Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.

Mentally tough people don’t have to be more courageous, more talented, or more intelligent — just more consistent. Mentally tough people develop systems that help them focus on the important stuff regardless of how many obstacles life puts in front of them. It’s their habits that form the foundation of their mental beliefs and ultimately set them apart from other. To the men of F3, Thank you for helping me battle mental fatigue and becoming more mentally strong. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Wheaton!

Did I do that?!
Yes, yes I did!