1st F 02/04/2022 I Got 5 On It

AO: POOLER
QiC: Betty Crocker
Date: 02/04/2022
Title: I Got 5 On It
Number of HIMs: 8
Betty Crocker, Brady Bunch, DQ, Gumbo, Honker, Radar, Sweet -n -low

Number of FNGs: 0
Name of FNGs:

WarmOrama:
Started promptly at 0530.

Disclaimer during plank.
YHC joined F3 5 years ago after an email EH from Brady Bunch at work. BB was the Q of the first workout, Sal, Doughboy, and Deuce were there, and I was smoked. Hooked immediately though.

Reviewed the 5 core principles of F3

21s … Failed, even Honker nailed it, but not Blue Gill. 5 burpees
10 Merkins IC
10 T^3
10 Don Quixote
Mosey around the stadium and then head to Cindy. Pick one up per PAX.

Tha Thang:
F3 5 Year Playlist created. Songs or artist had to have number 1 through 5 in the name. As each song played, we would do 5 reps of a stationary workout and then do the movement part. Repeat the 5 stationary reps and the movement until that song is finished.

Round 1:
Song: One by Metallica (7.5 minutes long!)
Stationary: 5 Squat Thrusters
Movement: Bear Crawl 5 parking spaces, Crawl Bear back

Round 2:
Song: Song 2 by Blur (this is only a 2 minute song, so we played it twice)
Stationary: 5 reps of 4 count Curls
Movement: Sprint ~40 yds, reverse run back

Round 3:
Song: Kryptonite by 3 Doors Down
Stationary: 5 reps of 4 count Tricep Extensions
Movement: Power Skips / Mario Jumps ~25yds down & back

Round 4:
Song: 25 or 6 to 4 by Chicago
Stationary: 5 KB Swings
Movement: Karaoke down & back ~30 yds

Round 5:
Song: Blue on Black by 5 Finger Death Punch
Stationary: 5 Burpees
Movement: 5 broad jumps out, 5 broad jumps back
* After last weeks dissatisfaction with hip hop in the playlist, I elected not to use I Got 5 On It by Luniz for song 5.

Put Cindy back. Jailbreak back to the flag.

Playlist:
https://open.spotify.com/playlist/3CxjfLbOjZBAaF1DwtMvAA?si=XzIau-9hRNqIgJVebVKhtQ&utm_source=copy-link

COT:
Count, Names, Announcements, Pledge, Prayer

Great push this week, everyday had great intensity to push hard and accelerate the #1stF!

Prayers for Gumbo's family traveling up from Miami this weekend. Prayers for Gumbo's first solo flight today.
Prayers for Mrs. Brady Bunch dealing with being sick.

I'm personally thankful for each of the men in F3. The group as a whole makes me better, and my interaction and relationship with each of you is an important aspect of my life. Looking forward to the next 5 years of living the mission of F3.