We had a solid turnout today to celebrate 6 years of F3 LANCO at Rapho Park. We did an extended 90-min beatdown with rotating Q’s.
WARMORAMA
QIC: Oneshot
Small arm circles – 6IC
Arm circles – 6IC
Big arm circles – 6IC
Big circle arms – 6IC
Circle arms – 6IC
Small circle arms – 6IC
Michael Phelps – 6IC
Abe Vigodas – 6IC
Grass pickers – 6IC
Flutter kicks – 6IC
Arms out flutter kicks – 6IC
Imperial walkers – 6 IC
Monkey humpers – 6 IC
Mountain climbers – 6 IC
The motivator (from 6)
THE THANG
Station1 QIC: Caterpillar
Railroad Tracks to the flag pole
PAX start in single file line. First PAX drops to low plank, second PAX jumps over first PAX runs 5 yards and gets in low plank.
Third PAX jumps over both PAX runs 5 yards and gets in low plank. After all PAX have gone, the first PAX jumps over all the PAX and returns to low plank.
Mosey to baseball field
11’s
Start on the foul line of baseball field #1
Perform 1 hand release Merkin – run to mid outfield perform 10 No-Surrenders . Run back and do 2 hand release Merkins. Run back for 9 no surrenders Repeat until you do 10 hand release Merkins and 1 no surrender, running between the foul line and mid outfield. Always adds up to 11
Station#2 QIC: Double Down
Mosey to baseball field #2
Motivator 10 up to 20
15 air squats
10 jump squats
Repeat 2x for 50 total reps
10 IC alternating lunges
10 IC Bonnie Blairs
Station#3 QIC: Stall
Mosey to soccer field #2
Partner 1
– 5 burpees
– Run to 18 yard line and back
– 5 burpees
– Run to mid field and back
– 5 burpees
– Run the whole field and back
Partner 2
– WWII
Rinse and repeat until the team of 2 gets 200 WWIIs
Station#4 QIC: Hardcode
Mosey to soccer field #1
– Table top crawl (bent knees flat back) 50 yds
– Gorilla crawl back to start… 15 rocker burpees…plank for 6
– Alligator crawl 50 yds
– Bear crawl (high six, straight legs)
Freedom Hammer Challenge
QIC: Big Blue
Mosey back to the flag
PAX split by region and then split into groups of 4. If a visiting region did not have a complete set of 4, LANCO PAX filled in the gaps and would represent that region. The competition will be AMRAP No Cheat Merkins for 2 min. Total PAX reps and divide by 4. Best average wins.
Harrisburg took home the Hammer again!
COT
Bunyan closed out the event with COT continued prayers for his M, Eagle’s M and all M’s along with thanks for the men of F3 and for continued strength as we lead those in our Concentra (circle of influence)
MOLESKIN
The times when multiple regions come together are always a good time for 2 reasons (at least). One, you get to see old friends and meet new faces. Two, it demonstrates the camaraderie across F3 nation as guys travel 1-2 hrs to show support for milestones like Manniversaries.
Manniversaries also remind me of how sadistic some of the PAX can be when creating a WO. But for 90 minutes, no matter how ridiculous it may look, 35 guys are pushing themselves, often beyond the point where they want to quit. This proves to be a great training ground for life. Why? Because life can suck. Life is hard. Sometimes you want to quit. But each man of F3 demonstrates he is capable of more than what he thinks, and he pushes through the hard things. Yet, if and when it does get tough, there are brothers by his side to ensure he is not alone.
As we look toward year 7, I encourage my brothers to continue to embrace the suck, never stop accelerating, and always remember to pick up the 6.