Patmos A.O.
PAX: Onions, LightsOut, OCB, Crash, Mister Brown, The Mick
Q: PacRat
Another beautiful cool morning. Upper 50’s right before go-time. Well, don’t get to cozy with this weather as the the high 90’s are here. No I’m not talking about when (insert any of a dozen or so PAX) were at college. But you gotta admit – the music was awesome then.
It was late Sunday afternoon and this slot was still open. I grabbed it and decided to let the Magic 8ball lead us. TBH I don’t think it helped. If you don’t regularly step up and lead, grab a spot on the schedule and let the good times roll.
0530
WarmUp
Bean Pickers x12 IC
Arm Circles Complex 10/10/10/10
Toy Solider x12 IC
SSH x30
Windmill x12 IC
Perfect Squats (FTH) x10
Perfect Merkins x10
Grab coupon, mosey to the Amp
TheThang
All PT rounds are OYO. As soon as PAX completes all PT, take an Amp lap (choose your tier), wait for all PAX to arrive, and start the next round together
Round 1a
20 Curls
10 Coupon Squats
10 Coupon Presses
Amp Lap (pick your level)
Repeato
Repeato – total of 3 rounds
Mosey to the playground
Round 1b
Form 2-3 PAX teams
1st PAX – 1 pull up
All other PAX – rotate in and perform 1 pull-up
1st PAX – 2 pull up
All other PAX – rotate in and perform 2 pull-ups
1st PAX – 3 pull up
All other PAX – rotate in and perform 3 pull-ups
1st PAX – 4 pull up
All other PAX – rotate in and perform 4 pull-ups
1st PAX – 3 pull up
All other PAX – rotate in and perform 3 pull-ups
1st PAX – 2 pull up
All other PAX – rotate in and perform 2 pull-ups
1st PAX – 1 pull up
All other PAX – rotate in and perform 1 pull-up
Mosey back to Amp
Round 2a
20 Bent-over Rows (either 2 hands, or 10 per arm)
10 Curls
10 Coupon Swings
Repeato
Repeato – total of 3 rounds
Mosey to the playground
Round 2b
Same teams, same pull-up tree – 1, 2, 3, 4, 3, 2, 1
Mosey back to the Amp
Round 3a
20 Curls
10 Coupon Complex
10 Coupon Squats
Repeato
Repeato – total of 3 rounds
Mosey to the playground
Round 3b
Same teams. This time, each PAX to perform 2 sets of AMRAP pull-ups
Mosey to pick coupon back up, circle up by the Flag
Mary
Plank, Merkin to UpDog, Plank, Merkin to DownDog
Repeato for about 3 sets
0615
Moleskin
F3 isn’t just a workout group – it’s a leadership development group:
“Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”
– https://f3nation.com/
Below is the preamble to Q-Source:
“Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.”
“Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional.”
https://f3nation.com/q/
I want to encourage those that do not regularly take Q spots so step up, lead, and serve your brothers. Lead with the stuff that you’re good at, smoke those PAX. They’re thank you for it.
73’s,
PacRat
KD9GNS