21 jumped on their Wednesday with a Rugged F3 Leadership Based Workout.
There was a LOT of mumblechatter about the title…were were talking about a Man Tan? A Nantan? What is a Nantan?
NANT’AN- A cultural/spiritual Leader within a Starfish-modeled Organization who Influences through VAPE (VAPE = ACRONYM FOR The four F3 Leadership Skills: Vision, Articulation, Persuasion and Exhortation.). #F3Lexicon101 for you right there.
The Nantan of F3 was @DreddCNC and is now @SlaughterF3. As for the workout…
WARM-O-RAMA
- SLAUGHTER STARTER: 20 Burpees OYO
- Blue Hawaiian lap
- Sun Gods (aka Little Baby Arm Circles) IC x 10 Fwd
- Sun Gods (aka Little Baby Arm Circles) x 10 Backward
- Carrot Pickers IC x 20
- Downward Dog
- Up Dog
THE THANG:
Scout Run to Garber Ministry Center with Imperial Walkers
At Garber:
- Shoulder Burn
- Plank position with Merkins, Werkins, Diamond Merkins…shake out the arms…then Plank Jack, “Stump Jumper,” and “Rock Hoppers” each IC x 10
- Lap around the parking lot, recover to the end and split up the along the rows
- Sprint – Ballerina Squats, Mosey Back
- Sprint – Sumo Squats, Mosey Back
- Shoulder Burn
- Plank position with Merkins, Werkins, Diamond Merkins…shake out the arms…then Plank Jack, “Stump Jumper,” and “Rock Hoppers” each IC x 10
- Sprint AYG and then Spring Back
Scout Run back to CC with Good Mornings…lots of critique of form and mumble chatter ont he way back
To the Knee Wall:
Partner Up for a set of RIBs
Partner A performs R.I.B.s : Reverse Lunges (10 reps each leg), Irkins x 15, Box Jumps: x 10
Partner B runs goes to the bottom of the ramp, bear crawl up, side bear over to the left, crawl bear down.
Switch after Partner B has done 2 laps on the ramp
Rinse and Repeat
To the Knee Wall: Rockette Dips Left, Irkins, then Rockette Dips Right
MARY:
- SLAUGHTER FINISHER: 20 Burpees OYO, Plank for the 6
- Heel Touches x 20 IC
- LBCs x 15 IC
- Rosalita x 10 IC
Great work men! Welcome to Slaughter as the Nant’an. More Slaughter Starters and Slaughter Finishers in the future! Aye!