AO: De Havilland
Date: 08-07-2021
Time: 0700
Pax: Crockett, Ditka, Faucet, Jazz Hands, Johnny 5, Swobbles
Q: Jiffy & Wilson (Two Qs for the price of one!!)
Q Minute: Foundation Points – Disruption – Language – Group: Team/Lizard
This week’s topic – LDP (Leadership Development Process: The process employed to develop new leaders includes Schooling, Apprenticeship, Opportunity, Failure
Mission: To Plant, Grow and Serve small men’s workout groups for the invigoration of community leadership.
Core Principles: Free – Open to all men – Held Outdoors, rain or dry, hot or cold – Peer led – Ends in COT
By participating in an F3 workout, an individual assumes the risks inherent in doing so. The things we do are dirty, dangerous, and difficult.
Warm up exercises X 20 reps
W: SSH
J: Imperial Walkers
W: Pickin’ Taters
J: Squats
The Thang: The Thang: Juarez Valley 10
Point A (along a curb): 10 reps of exercise 1;
Move to Point B (opposite curb); 1 rep of exercise 2;
Move back to Point A and decrease reps by 1;
Move back to Point B and increase reps by 1;
Rinse/Repeat until rep counts are reversed (1 and 10).
When returning to Point A; everyone Planks Up until the 6 (last person) arrives. This keeps us together.
In a “pure” JV, designed in a prison cell, moving from A to B is simply walking, about 8 feet. We have a bit more room and can mix up the movement: Bear Crawls, Monkey Walks, High Knees, Sprint, Crab Walk, or simply walking.
Round 1
Shoulder Taps/American Hammer
Karaoke run there, Bear Crawl back
Round 2
Merkins/Calf Raises
Bear Crawl there, Karaoke run back
Round 3
Diamond Merkins/LBCs
High Skip there/Jog backwards back
Round 4 (Modify to 1 and 5 reps)
Squats/Flutter Kicks
Choose how you want to move from A to B and back
COT – a moment of silence
Count-o-rama
Name-o-rama
YHC,
Wilson
F3 Dayton 