YHC was honored to be shoulder-tapped by Mayhem to Q the first-ever workout for F3 Kinston. After seeing the enthusiasm that Goggles had generated in K-Town, YHC knew that Qing this one alone would be a challenge. Luckily, Noonan reached out to share the same thought. YHC immediately tapped him to co-Q. The workout we lead was a derivative of a tried-and-true expansion workout entitled “Chaser’s 1stF #BigBang”. It’s designed to be difficult, without blowing out the FNGs on their first day.  Here’s how it went down:

The Thang

CicleOfPain

• Q1 calls Merkins – Q2 demonstrates x5
• SSH x25 Q2
• Imperial Walkers x25 Q1
• Little Arm Circles x20 each Forward and Back Q2
• High Knees x20 Q1
• Squat x15 Q2
• Merkins x10 Q1
• Flutter Kicks x25 Q2
• Mountain Climbers x20 Q1
• LBC x20 Q2
• Merkins x10 Q1
• Freddie Mercury x20 Q2

Mosey to sideline

Ark-Loader

• Bear crawl across and back – Q1
• Crab walk over an back (plank) Q2

1’s Mosey to bench with Q1 (2’s stay with Q2 on field)

• Step-ups – 10 each leg
• Incline Merkins – 10 (4ct)
• Dips – 10 (4ct)
• Step-ups – 10 each leg
• Decline Merkins – 10 (4ct)
• Dips – 10 (4ct)

Mosey to Sidewalk — find a line:

• Ski hops side to side – 30 seconds
• LBC – 20 (4ct)
• Ski hops front and back – 30 seconds
• LBC – 20 (4ct)

Field Work (2’s with Q2)

Circuit 1: Legs

• 1st cone 10 lunges in place
• 2nd cone 5 burpees
• 3rd cone 10 squats
• 4th cone 5 burpees

Circuit 2: Abs

• 1st cone 10 Big Boy Situps
• 2nd cone 10 Russian twist (count only one side)
• 3rd cone 10 Homer to Marge (count only one side)
• 4th cone 30 C-LBC
• Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

When both groups had completed both workouts, Cousin IT called for us to follow him. He lead us behind a small building where the new F3 Kinston Shovel Flag had been planted. Shout out to Strokes for making a beautiful shovel flag. The flag was presented to Goggles who lead us in a mosey back to the original circle.

We then had five minutes with MARY. PAX from various regions were called upon to lead.

Circle of Trust

The men of Kinston were shown how we circle-up after a workout, lock-shields, and express our needs, desires, and vulnerabilities. It is YHC’s hope that they felt the power that’s generated when a group of men come together, suffer through the gloom, and pour their hearts out.

Moleskin

As YHC told the PAX after this workout…in F3, you’re always free to leave, but if you stay, you’ll be Freed to Lead. YHC sincerely hopes that the men of Kinston will take up the flag and develop a strong region. We’ll all be the better for it.

T-Claps to Goggles for getting this started. Without his leadership, this backblast wouldn’t be possible. T-CLaps also to Repeato, Boreland, Whip, Yogi, Ramses, Elliot, Bert, Floppy Disk, and the men of F3 Washington for making the trek down to Kinston to help us with the launch. Finally, T-Claps to the planning team who worked on the launch logistics: Mayhem (F3ENC Expansion Q), Cousin IT (F3ENC Comms Q), Noon (Nantan of F3ENC), Candy Cane (F3ENC 2ndF Q), Bono, & Stabler.

See you in the gloom!