DTSP Weekday WO

Upon determining YHC was going to be traveling to Florida this year instead of Germany/Spain, YHC immediately contacted Bing to let him know we were coming. Since, I keep a close eye on what the PAX of F3 Suncoast are doing, I knew that F3 DTSP and F3 Clearwater had been recently planted. From where I am staying, Duneden is only a 40-minute drive (which is what YHC did Monday morning to visit the men of Clearwater) and North Shore at DTSP is only about 30-minutes. Tuesday evening, Smudge texted YHC to ask if I would be willing to Q Wednesday morning. I humbly agreed. Below is what we did after the F3 Disclaimer and the 5-Core Principles were stated:

WARMUP

Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters, and 10-Count Burpees all in cadence.

THE THANG

We then took a mosey toward the north end of the park where YHC had ran to before the WO to a bench where we performed the following all in cadence: Merkins, Carolina Dry Docks, Alternating Lunges, Irkins, Dips, Step-Ups, Derkins.

Then we took another mosey over to the covered area with the body weight equipment where Smudge and YHC spent about 40 seconds on each piece of equipment and had some real good conversation.

Then we moseyed over past the pool to the playground for a series of swing merkins (ankles on swings in merkin position/reverse crunch then merkin in cadence) and low slow squats. The rounds went as such: regular swing merkins & low slow squats; wide armed swing merkins & low slow jump squats; & diamond swing merkins & low slow jump 180 degree squats.

Then we took another mosey back to the COT and ended the morning with a little ab lab.

NMM

First of all thank you from the Nation to all of the PAX of the Suncoast area of Florida. You guys have launched, planted, and have plans to continue planting F3 in areas up and down the Gulf Coast. All I have to say is when you get to the Brandon/Valrico area, I will be visiting to get my family involved. We from the Nation are proud to see you grow the way you have.

Second, do not forget what we do and why we do it: The F3 Mission is to plant, grow, & serve small men’s workout groups for men for the invigoration of male community leadership. If you remember that and keep it at the center of what you are doing, you will be successful.

Third, remember the 5-Core Principles: Free; Open to all men; Peer led on a rotating fashion; Always outdoors, rain or shine; Always end in a COT.

Fourth, the Credo: Leave no man behind, but leave no man where you found him.

 

To Smudge and Dirt Dart and the leaders of F3 DTSP and F3 Clearwater. No matter what do not get discouraged. Keep EH’ing and keep planting flags in new locations. There are men in the community you live that are in need of F3. Do not give up. Remember F3 has three F’s, not one like other workout groups. Thank you again for meeting me this week. Aye!

Fitness, Fellowship & Faith

Smudge and YHC ended with the COT by sharing with each other and YHC lifted up prayers.

Leave a Comment

F3 Suncoast