YHC had the honor to CO-Q with Goggles our first workout of 2021. Over the last few days I have tried to reflect on the positives of 2020.
Inaugural Launch Year for F3-Kinston:
I received my first email from @Goggles – Chris Jenkins on July 9th about starting a F3 in Kinston and we needed at least 20 names to begin. By the 13th of July we had these 7 men. @Goggles – Chris Jenkins @Chestnut- Cliff Rouse @SOL-Stuart Stroud @WaterBoy – Tom Warren @Never Happened @Short Sale-NPR & @Permit (Jason Fox). By July 19th we were picking a site and launch date. August 8th was our launch date. Our first workout we had 41 Men in attendance. Guys came from Raleigh to the coast to help us get launched. Our original plan was just have Saturdays to start with and quickly we saw a need to add more workouts so we added The Swamp and Row The Boat. We had 24 at the Swamp the first week and 23 at Row The Boat. August 21st we added our first Ruck workout “Disco Trail.” September 2nd we added “SplashinWoodies” for our first run workout. Then on September 21st we added our first Kettlebell workout “The Flood Zone.” Now we have 12 official on the calendar workouts with 150-170 men posting each week. Total PAX posted in Kinston for 2020 was 2580 with over 150 different men posting at least once. We have demolished any goals that I myself had set for me and for this group as a whole. I think @Goggles – Chris Jenkins would agree. I have met some men that if it had not been for F3 would have probably never met. Last thing I will mention. We owe a lot of gratitude to F3-ENC and each of their PAX that has helped us through this journey. If it were not for them we would not be here today. @Mayhem Thanks for your role in our expansion. There are too many others to list but I want each one of you to know we are forever grateful!!! Sorry for being long winded but I felt the need to document what this group has accomplished over its first year which was only roughly 4 months.
To the workout: We re-created the 1st workout F3 Nation had back on 01/01/2011 led by Dredd.
Warmup lap around the Dog track
Introduction to basic exercises: Goggles
- Merkin/American Pushups
- Wide-Arm Pushups
- Diamond Pushups
- Partner / Inclined Pushups
1 x Dog track
Introduction to basic exercises (cont.): Chestnut
- Knee-Up +The Dolly
- Flutter Kick
- The Little Baby Crunch
1 x Dog track
Introduction to basic exercises (cont.)- Goggles
- Side-Straddle Hop
- Squat Thrust
- Mountain Climber
1 x Dog track
Mixing the basic exercises in sequence, three in a row, with short rest in between.
Merkin 10 Reps on his down and 3 rounds
Wide Arm Pushups 10 Reps on his down and 3 rounds
Diamond Pushups 10 Reps on his down and 3 rounds
Inclined Merkins 10 Reps on his down and 3 rounds
Knee-up + The Dolly 10 Reps 4 count and 3 rounds
Flutter kick- 10 reps 4 count and 3 rounds
LBC- 10 Reps on my down and 3 rounds
Side Straddle Hop- 10 Reps 3 count and 3 rounds
Squat Thrust- 10 Rep on his down and 3 rounds
Mountain Climber- 10 reps 3 count and 3 rounds
Bear Crawl to trash can then do 1 burpee. We did this until we got to 5.
Throughout the workout we emphasized F3’s Core Mission.
Chestnuts Parents and Safe Travel Today
Everyone dealing with COVID
Knight School and Double Play tomorrow