Culture Week - Day 1 - Fitt3st Mashup

Date: 09/13/21

AO: Battleground

Pax - Pope, Import, Glowstick, Tuna, Red Robin, Hoser, Lump, Swingline, Flava, Noble Virus, Waterboy

YHC - OT

12 men total got better today. 4:45 pre ruck happened with Lump, Swingline, Waterboy and YHC partaking in a Swingline Sandback, Ruck throw down. He brought the pain and we got through. It’s culture week and YHC was on Q. I wasn’t sure I’d have enough in the tank to lead. Well done Swingline!!!

It’s now 5:37 and PAX have assembled at the flag. It’s clear people are ready to rock!!! Noble Virus is talking smack… I let him run his mouth to give him his sense of accomplishment. :) It’s 5:45, no disclaimer and we mosey with a quick lap around the pond to the stage for the Warm O Rama.

Disclaimer properly addressed and here we go.

Warm-o-Rama

- SSH iC x 21 - we pause and break out a Hoser special. SSH again, but iC to 5 then silent count to 21 with a silent halt on 21. If we fail, 10 Burpees. 3 failed or passed depending on who was right but we didn’t stop at once so we did the burps.

- BACs iC x 10

- Back BACs iC x 10

- WMH’s and Good Mornings and Runner’s Pose OYO while I shared a bit about culture week.

Mosey to Deathstar for the THANG.

The Thang (Fitt3st Mashup)

- 25 hand release burpees

- Run 1 mile (1.5 lap each level then run up next level to 5th level. All laps are left turns)

- Flutter kicks til the 6 is in.

- Flutter Kicks iC x 20

Long side of parking garage = 100 yards - Partner Up

- 100 yard Wheelbarrow

switch and Rinse and Repeat

- 10 burpee Pull ups

- 15 Dirks

Run to top deck (1.5 lap then up ramp etc.)

- Flutter Kicks til the 6 is in

- Overhead Gas Pumps iC x 30

- American Hammers iC x 30

- Freddie Mercs iC x 30

Long side of parking garage = 100 yards

- 100 yard crab walk

- 100 yard partner Wheelbarrow back - switching as we get back.

Running low on time. Double time going down the stairs to 1. Once at Floor level, full sprint back to the Flag. 2 minutes remain for a chance at redemption to the silent count SSH’s. We failed again, and did 5 burpees. Out of time. We are done.

Count off

Name O Rama

COT

This is day 1 of culture week. F3 is what it is because of all of us. We all bring our own flavor to F3 which is what makes it so great. I shared a few stories, of how I got here. Lump was the first person to tell me about F3. This was at a New Year’s Eve party at my house coming up on 3 years ago. He planted the seed but I didn’t give it much thought until I was a last minute scratch for a Tuesday’s with the Tenney Group lunch… I apologized to Spencer Tenney and mentioned that I will gladly join another down the road. He said to make it up to him, why don’t you come to Jim Warren park tomorrow at 5:45… Little did I know that Lump and Gig’em were workout buds at F3. So in Feb 2019 I came and never looked back. I remember getting my ass kicked at Firepit two days later and Hoser encouraged me along. We are a group of men that workout together, but in time we incorporate Fellowship and Faith components to give us a very strong bond. Over 2.5 years in, I can say that F3 has been a significant influence in my life. I now know so many men across Franklin that I wouldn’t have before. Our community grows and we sharpen one another. I encourage all of you to keep giving this away and keep showing up.

I shared Proverbs 11: 9-14

the tongue is powerful, let us seek wisdom, discernment and be a force for good in this world.

I’m grateful to know all of you. #SYITG

-OT