Wednesday, January 10, 2024 | Top Rope| Aldrich Elementary School | 11 Degrees, No Wind

17 Pax: Star-lord, Bernie, Jukebox, Mulligan, Flat Stick, Papa Smurph, Slow Clap, Cake, Steeple, Cadbury, Cupid, Barbershop, Scoober, Walleye, Babyback, Killians, Summer Catch

QIC:  Summer Catch

5:00 am We had a great group of pre-runners and pre-ruckers.  YHC pre-’looked for non-icy spots to’ complete the beatdown.

5:30am Welcomed the Pax to F3. 

The 3 F’s

  • Fitness, Fellowship, and Faith

Mission of F3

  • Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

Core Principles

  1. Open to all men
  2. Always free
  3. Always outside
  4. Led in a rotating fashion
  5. End with a Circle of Trust (COT)

Credo

  • We leave no man behind, but we leave no man where we found him

Last

  • I am not a professional – modify as necessary, especially on the ice.
  • No FNGs 
  • No 1st time Top Rope

1/10 Top Rope – Get Uncomfortable

Warm-O-Rama (5:35-5:40):

  • 15 side straddle hops (last 10 silent), 5 burpees if you can’t count 
  • Motivators starting at 7.  We did somewhere between 1 and 99 of these, because my brain (literally?) froze and I forgot how to count them in cadence.  The team stepped up and we stumbled through it together.
  • 10 Tappy Taps
  • 5 Big Ones each side

Pre Thang – Bearpees (5:40-5:45)

  • We completed a 50-yard set of Bearpees
  • 4 count bear-crawl
  • Burpee
  • Repeat as necessary

Thang – String of Pearls

  • Run to lot up the hill – 0.3 Miles (5:45-5:50)
  • 11s – Jump Squats and Merkins (5:50-6:00)
  • Completed the Business Park Loop with a Mosey (.9 miles) (6:00-6:10)
  • Ended with Wall Sit Hand Slaps 

Mary (Core) (6:15):

  • American Hammers, rancid style

Announcements:  CSAUP, Get Shoe/Glove Dryers from CostCo, Star-lord Q at Bunz Town Saturday

Prayers:  OG Borland’s Daughter and Family as they await test results on her hip.

COT:

  • Star-lord recommended a book to us a few weeks back – Comfort Crisis.
    • Humans seek comfort (in human history, it’s been hard to come by)
    • Now, we sleep in warm beds and are usually at 72 degrees year round.
    • We now have a comfort crisis.
  • Comfort is not what we need to thrive. 
  • New evidence suggests that people are at their best after experiencing discomfort. 
  • Certain discomforts protect us from physical and psychological problems like heart disease, depression, and other mental issues like lack of meaning and purpose. 
  • I believe we are designed to do much more than we think is possible and to figure out what you’re truly capable of, it takes getting out of our comfort zone. 
  • Try to do something that makes you uncomfortable this week. 

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