Warm Up:

-5 Core Principals

-21’s – only had to do once

-Get down into low plank…close together, put right arm around PAX to your right, keep left elbow on ground

-F3 Credo…”Leave no man behind, but leave no man where you find him” We’re not meant to go through life alone. This is what F3 is all about, supporting each other, leaning on each other.

-Stand up, link arms in a circle

-Ring of reverse-lunge (x10 IC)

-Ring of One-Armed Merkins (right arm around PAX to your right) (x5 IC), left arm around PAX to left (x5 IC)

The Thang:

-Carry blocks to field to Elephants-On-Parade Style…start the Thang

-Twin Tower of Trust w/ block drag

(Form two lines, face-to-face, hold block out in front at chest/eye level. Form tunnel with blocks held out at arms length. 1st PAX, get into Bear Crawl Position, hook feet into holes of block. Crawl forward, dragging block w/ feet, through tunnel. Once through, get back in line, and hold block. Tunnel of love style.)

-Link arms through blocks, lunge walk together in line to pavilion

-Stand up in line w/ arms linked

-Calf Raises (x25 IC)

Stay in line w/ arms linked, on your six. Put feet through holes in block…

-WWII’s, w/ arms linked, as a group (x15 IC)

(This was my favorite part…as I looked down the line, it was really awesome to see this huge group doing this all together!)

Link arms through blocks, next exercise is called Boat/Canoe

-This only worked for about 5 reps til the line started falling apart. So we all kept our arms linked through the blocks, and laid down and did flutter kicks! (x20 IC)

-Indian Run from Pavilion, across road, up stairs at Library, around parking lot, and back to bottom of stairs.

-Partner Grizzcalator:

(2 PAX side by side, in high plank position. PAX 1: Put right arm around PAX 2 Shoulders. PAX 2 put left arm around PAX 1 Shoulders. Commence Merkin’s like that, supporting each other up each step. Switch arms at 2ndset of stairs. Partner Bear Crawl at landing between sets of stairs. Rest of PAX while waiting, link arms in a circle and do squats all together. Once reach the top of stairs, form circle, arms linked, and commence squats.)

….There was a car that pulled into the library parking lot while we were doing this…would love to know what they were thinking when they saw all of us doing this! They stopped, then kept right on moving.

-Mosey back to Pavilion

-Line of Bulgarian Split Squats.

(Q puts right leg on bench, next PAX stands in front of Q w/ his back to Q, and Q holds that PAX’s right leg, and puts his hand on his shoulders. Line up in long line like that. Commence Bulgarian Split Squats.)

*This was another test exercise, and fell apart pretty quickly, and we were out of time.

-Carry blocks back to flag…Elephants-On-Parade Style

No time for penalty burpees or Mary…Penalty was being test subjects for the line of Bulgarian Split Squats!

COT

Prayers for Trojan’s family, as they parent their children through the highs and lows of adoption, also same prayer for Square and his family. Prayers for all of us as dad’s as we navigate this life of parenting. Prayers for Po-Po’s friend just diagnosed with cancer. Continued prayers for Eagle’s M, and my M, and also my mom who will be having cataract surgery in a few weeks.

Moleskin

Thank you for being my test subjects for this WO today, gents. As I sat in church a few weeks ago, the pastor said something about how we’re not made to face life alone in isolation. As I thought about that, I started thinking about what F3 is, and started planning this WO. I’m thankful to be surrounded by you brothers in the gloom. Proverbs 18:1 says, “One who has isolated himself seeks his own desires; he rejects all sound judgment.” Thankful F3 doesn’t allow us to isolate ourselves, and we hold each other accountable. This WO was an example of how we help shoulder each other’s burdens, by linking arms, or putting our arms around each other. Galatians 6:2, “Carry each other’s burdens, and in this way you will fulfill the law of Christ.” Ecclesiastes 4:9-10, “Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.”

I don’t know how I would’ve gotten through the last year-and-a-half without F3. I appreciate you, brothers!