First off, I believe F3 is differentiated by COT – it’s the glue that connects everyone IMO. Accordingly, it was great to hear one of the PAX sharing during COT how F3 has helped his health and state of mind, and in being a better father. He sought us out, committed to it, and it’s paying dividends in his life. And he’s just getting started…
This week El Diablo focused on core, involving 11’s across the football field:
Warmup was SSH, windmill, mtn climber, balance knee thrusts, alternating toe taps, T-jacks, arm circles.
SIDE 1: Sit-ups from laying flat on back, rock on ground overhead, arms extended, to upright position on our 6’s with arms extended straight in front of chest, followed by horizontal twist left/right and vice versa, then down again.
MIDDLE 1: Stand and bring rock to middle of field for plank-side-stepping around the rock 360 degrees, hands firmly on rock, then reverse all the way around again in a plank on the rock.
SIDE 2: Far side, side-step deep squats, right/left (2 is 1), lowering and lifting rock as if doing Rows, on each rep.
MIDDLE 2: On the return, in the middle again, bear crawl around your rock 360 degrees, and then bear crawl backwards around again.
Closed with hello dolly and back to flag.
PERSONAL NOTE: I joined F3 in January. At a respectful 51, I’m usually sore and have less sleep from posting too much. In reflecting on why I’m going, it’s apparent that it’s for the relationships. I’m naturally a loner, but being with brothers every day is nourishing and making me better. I’m thankful for the health to do this, but more thankful for the like-minded men who give their time and energy to make it all happen.
