The Mastodon – Saturday, 5/11/2019 (Parks and Rec – QIC)
THE SCENE:
Low 40’s, cloudy, damp, but no rain yet. Walked out the door in shorts and a sweatshirt. Traveled about 35 minutes from Oswego to Wheaton’s Northside Park with Mrs. Doubtfire.
EC RUN:
I put out the call for an EC run and a few responded (Blart, Mrs. Doubtfire, Banks and QIC). We circled the park, made our way to the high school for 4 laps and then circled the park again. In total, we covered about 3.75 miles at a sub 9:00 pace.
DISCLAIMER:
I am not a professional, you are here on your own free will.
I don’t know your injuries, so modify as necessary to avoid getting hurt.
But push yourself hard.
WARM-O-RAMA:
Abe vigodas x 15
Mosey
Annie’s x 10 each hand
Mosey
Motivators 7-1
Mosey to flags
THANG 1 (smaller tennis courts):
Bearway to Heaven (modified due to people playing tennis on large tennis courts) – Bear crawl suicide of four increasing lengths with increasing burpees at the end of each length. This exercise is done to Led Zeppelin’s “Stairway to Heaven.” This should be about 8 minutes (length of the song), but we modified it and it took about 12 minutes for the PAX to complete it.
Return to flags
THANG 2 (pool parking lot):
The plan was to use the tennis courts again, but a group of students took over all of the courts. That being said, we made our way over to the pool parking lot.
The PAX performed a Plank Walk / Double Shot of Jackees across the lot.
Plank Walk across the lot and at each line do a “double shot of jackees.” A double shot of jackees is a burpee variation where after the merkin, perform a plank jack (first shot) and after recovery, instead of just jumping, perform a jumping jack.
THANG 3:
HIIT the Hills
10 jumping jacks on the bottom 10 mountain climbers on the top (each leg one) before/after each uphill movement
This was the plan.
Hill Sprint x 4 bottom to top, mosey back
Hill Jump Squat x 4 bottom to top, mosey back
Hill Lunge x 4 bottom to top, mosey back
Hill Bear Crawl x 4 bottom to top, mosey back
Due to time constraints, we modified after the sprints and performed 1 of each remaining hill exercises. Some PAX started to repeat exercises 2-4.
6 MoM:
Chilly Jacks (low plank, jumping jack) x 40
Flutter Kicks x 50
Rosalita x 26 (ab exercise with legs perpendicular 90 degrees, open and shut
NAMING OF FNGs:
5 principles of F3
1. Lead in a rotating circle by your peers.
2. Free of charge.
3. Open to all men.
4. Held outdoors rain or shine.
5. Ends in a circle of trust.
MOLESKIN:
Earlier this week my sister Stephanie posted this comment, “The body achieves what the mind believes.”
I know that we are a group of strong willed men, but I’m guessing that you’ve been in a position where your brain tricks you into believing that you can’t knock out any more reps, or you can’t run any faster, or you need rest. Many times, this is your mind telling you that you can’t do anymore. Yes, I’ve been in this position myself.
What we do next is what matters. When this voice creeps in, we need to block it out and “go beyond” what our mind has convinced us is the point failure. You need to push through this and knock out more reps, run faster, put of that rest. Your F3 brothers will be there to support you.
You will emerge as a stronger man and this will carry over into other aspects of your life.
CIRCLE OF TRUST:
Father in Heaven, we thank you for bringing this group of HIMs together this morning.
We pray for the health and well-being of F3 Wheaton, F3 Naperville and all of our brothers across the nation.
We pray that you will bring healing, peace and comfort to all of those dealing with difficult situations.
Including prayers for Bump’s health.
Give Jordan the strength to overcome her eating disorder.
We pray for Anna Caroline’s health.
We pray for Kenny Roger’s friend Cindy Kerr who passed away from cancer last week.
We pray for Rusty’s brother-in-law Jeff.
My wife’s 93 year old grandmother who was released from the hospital and transferred to extended care until she regains her strength.
We pray for my former coworker, Steve, who passed away suddenly at the age of 57.
We pray for Blast’s best friend’s brother-in-law, Mike, who is battling blood cancer.
We pray for the continued growth of F3 Wheaton.
Guide us in being a better father, husband and friend.
In Jesus’s name we pray.
Amen.
COUNT-OFF & NAME-O-RAMA:
10 Strong HIMs – FNG Hurt Locker (Welcome!), FNG Glow Stick (Welcome!), Banks, Archive, Jazz Hands, Crunch, Mrs. Doubtfire (Site Q, thank you!), Urkel, Blart and Parks & Rec (QIC)
The pics:
F3 Wheaton 