#TRIUMPH at URBAN ASSAULT 2.21.2020
QIC: 5$ Footlong
Date: 2.21.2020
PAX: Palin (Big Daddy Pay Pay), Jar Jar, Snooki, Blue Steel (KOTTERS), Bevo, Zima, Swifty, Dutch Dog, Zuckerberg, Red Baron, Root Canal (War Daddy), Hedwig, FNG Fetch (Formerly Andrew Strickland), Lysol, Lambchop, Posthole, Katahdin, Ziggy Stardust, Loveboat (WB), 5$ Footlong (QIC)
It was a glorious morning. Snow and ice still lightly dusting the lawn at Bailey Park as the finest #HIM of F3 Winston-Salem emerged from their fartsacks to join Blue Steel out in the gloom.
20 Pax officially posted to #UrbanAssault and got after it tackling the following:
Warm-a-rama: “What is the Mission of F3?” and “What are the 5 Core principles of F3”
YHC called on multiple pax to identify what our mission is as an organization and what our 5 core principles are…Although close on several different attempts, Word for word recitals were not achieved…punishment burpees commenced. 5 per incorrect answer. 20 Burpees total.
Here is the Mission of F3 –
To plant, grow, and serve small workout groups for the invigoration of male community leadership.
Here are the 5 Core Principles, yes order matters –
- Free
- Open to ALL Men
- Always Held Outdoors, Rain or Shine, Heat or Cold
- Led by Volunteers in rotating fashion, no formal training or certification is needed
- Always ends in a Circle of Trust (COT)
Side Straddle Hops, in cadence x 25
Annie Planks with Arm Swirls, in cadence x 10, each side.
THE THANG, Pt. 1:
YHC had planned to use the stairs leading up to the stage at Bailey Park for a One Legged Squat Apocalypse but had to omaha when the stairs were closed due to “inclement weather.” Modifying as necessary the Pax then mosey’d and walked to the corner of 5th and Patterson. From this intersection the pax were instructed to Inchwork Merkin from the intersection all the way to the stage, approximately 100 yds. This turned into a real crowd pleaser.
Upon reaching the stage the Pax found a lovely stack of coupons for:
3 Man Grinders – 1 Pax Wall Sitting at Stage with Coupon, performing overhead presses and front holds, 1 Pax Performing dips at the short wall approximately 20 yards in front of the stage, with the third Pax Bear Crawling between the first two tagging out the Pax at each end of the Bear Crawl. Rinse and Repeat until called.
All Pax then willingly joined YHC at the stage for a little Plank Circle of Fire, probably because they were glad to not be holding coupons.
In the Plank Circle, each pax held plank and counted off around the circle until a count of 50 was called. After each plank hold a core exercise was then performed, looking like this:
High Plank to 50 count
Heels to Heaven in cadence x 10
Low Plank to 50 count
Mutton Crunch Right in cadence x 10
Mutton Crunch Left in cadence x 10
High Plank to 50 count
Freddie Mercury in cadence x 10
Omaha for phase 2.
THE THANG, Pt. Deux:
The Pax then carried the coupons down to the winter kissed lawn and piled them up at the end of the field closest to vine street. YHC then instructed the pax to create line of man, shoulder to shoulder, in a plank position on the lawn. While YHC assisted Blue Steel with a #StinkMits exchange the pax performed 5 Merkins in cadence.
The Line of Man then Tunnel of loved all the coupons while maintaining the high plank position. When all coupons were properly moved across the lawn the pax recovered. With the call of time looming in the near future, YHC had the pax mosey with coupons back to launch.
Mary
When the pax returned to launch they circled up on their six for an American Hammer Ring of Fire, Coupon assisted. The pax peformed continual American Hammers, while passing coupons to the pax to their right. After approximately 1 minute of passing coupons YHC called for a reversal, and the pax passed coupons to their left for approximately 1 more minute. Major Crowd pleaser, with incredible opportunity for MC, most of which was directed at YHC. Enough of that….
When the pax finished with the Coupons, they circled up for a modified #STEINL:
Hold High Plank for 30 secs
Hold Chillcut Plank for 30 secs
10 Merkins in cadence
Alternating Toe touches, reaching back with alternating arms to touch your toes, in cadence x 10
1 Legged Alabama Prom Dates, in cadence x 10
FIN
Announcements:
Lambchop and Co are launching Echelon, Meeting next Friday @ 6PM, Foothills Tasting Room.
Katahdin and Co moved some logs for the M.
F3 Convergence at Jamison Park, March 7 @ 0700….BE THERE!!! It will be Co-Q’d by Whirly and Zima, both #HIM. Be thinking of guys that haven’t come out in a while. Reach out to them, Aye!
Prayer Requests:
For Blue Steel’s insurance to come through and approve funding for his prosthesis. This is huge, we need him back out there with us.
For all the Men of F3WinstonSalem that couldnt be with us.
NMM
Welcome Former FNG Andrew Strickland, now known as F3’s “FETCH”…Emergency Medicine Resident working with Hedwig, clever medical names were thrown out, but when asked what he liked to do for fun he mentioned Ultimate….Zuck threw out Fetch, and it was caught and received nicely…heh.
A lot of MC this morning, a lot directed at YHC for either a Q fail, or for a strong disdain for the coupon usage. Or it could have been because of the completely stupid amount of time the Q had the Pax on their hands in the frozen tundra of Bailey Park.
Blue Steel came out and really put in some work. It was a true gift to have him back out with us. You were definitely missed Brother! For any Pax reading this that want to plan a relatively low or no running workout. Invite Blue Steel out, he’ll smash it.
Cobains for the late backblast. YHC is pretty overloaded with a lot time wise right now, and definitely did not want to cheap out on you #HIM. It is always and honor and a privilege to lead a workout, and you guys really make getting out of the fartsack something special. I appreciate you guys for supporting. And all you OGs/Tractors runners that stopped by to say good morning to the Frosty 20 at Bailey, we appreciate you. That meant a lot to YHC that you would support in that way.
Thank you gents,
5$
