AO: POOLER
QiC: H.A.L.
Date: 09/23/2024
Title: Monday, Modified
Number of HIMs: 10
Backfire, DQ, H.A.L., Litter Box, Paddles, Periwinkle, Radar, Sippy Cup, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer with a bunch of schmucks
While walking toward cindies, perform high kicks, imperial walkers, lunges, and finish with SSH IC
Pick up cindies and introduce workout
Tha Thang:
Discuss the why and how of modification – intended to ensure everybody has a good workout that can push them and avoid injuries. It fulfills a core principle of F3 being open to all men. We can modify through substitution or altering amounts (of weights, reps, speed)
Going around the circle, each PAX calls out an exercise and describes one way to modify up and down before leading that exercise. After every 2-3 PAX, we run a lap with occasional burpees.
At 6:05, return to flag for quiz:
1. T/F: modification is for those who can't handle a hard workout (FALSE – modification is for everybody to ensure they can push themselves no matter where they are)
2. Name one way to modify merkins up or down (UP – hand release merkins, adding weight, downward-incline merkins. DOWN – upward-incline merkins, decreasing reps)
3. T/F: if you have a shoulder injury, you shouldn't bother showing up for F3 (FALSE – modification allows you to substitute exercises and push yourself while allowing your shoulder to heal)
4: An FNG shows up the day of the Tolerable Jog and can't keep up. What's an appropriate way to apply the principles of modification (leave no man behind; offer encouragement; pay attention to his condition and don't let him get hurt by going too hard the first day)
COT:
Count, Name-o-rama
Closing thoughts about modification – the final quiz question wasn't theoretical, it was my first day at F3. Modification (and support from other men) allows us to get better even when when we don't feel good. Don't let obstacles get in your way – modify around them.
Announcements about IronPAX
Prayers for LB's upcoming kayak trip and an unnamed brother. Prayers for our fellow PAX going through medical procedures