Date: 1/16/2024
PAX(14): Boss Hog, Mayme, Chernobyl, KOA, Red Wire, Mr Hanky, G String, Ichiro, Bobsled,
Arch, Woodstock, Longboard, Beans, D2
FNGs: 0
AO: The Sanitarium
QIC: Woodstock
Conditions: -8 with light wind. Snow and ice on the ground.
At 5:30am, I welcomed the PAX to F3. I started everyone off on some raise the roofs to get the
blood pumping as I went over : F3 stands for Fitness, Fellowship, and Faith. I then covered the
5 core principles (free, open to all men, always outside, led in a rotating fashion, and end in a
circle of trust), the mission statement (to plant, grow, and serve small men’s workout groups for
the invigoration of male community leadership),
The mission of F3 is to plant, grow, and serve small workout groups
for the invigoration of male community leadership.
Our workout consisted of:
Warm a Rama / Pre Thang
5 Burpees
10 Tappy Taps
20 Sun Gods/Run In Place
5 Burpees
Bear Crawl to the Flag
5 Burpees
20 Bulgarian Squats on Stanchions
15 Bobby Hurley (Bball)
15 Bonnie Blair’s (lunges)
5 Burpees
Mosey about .1 miles in a loop
5 Burpees
30 Air Squats
15 Merkins
15 Mountain Climbers
5 Burpees
Mosey about .1 miles in a loop
5 Burpees
15 Imperial Walkers
15 Werkins
5 Burpees
Mosey about .1 miles in a loop
5 Burpees
20 Dips on the Stanchions
20 Monkey Humpers
20 Plank
5 Bropees
Mosey about .1 miles in a loop
At 6:00am Omaha was called and we made our way back to the flags for Mary
Mary: Led by the PAX we did 5 sets of Mary did one final Mosey about .1 miles in a loop with
Sarpy slammers at the end
Name O Rama: All PAX listed were present except for Mr Hanky who had to leave early
Announcements:
CSAUP Jan 27th
Prayers:
JCs aunt
Chernobyls dad
COT: Endless positivity. Sure it’s cold. It’s icy. There’s snow on the ground. But I’m with all you
awesome HIMs, I just got an amazing workout, I’m breathing, I’ve got a warm home to go home
to. It’s all a point of view. I know for me I was looking at the forecast last week and dreading the
weather but My M and I made the best of it – got some extra family time – made memories with
my 2 year old 2.0. Took advantage of the positives instead of letting the negatives take
advantage of me. Let’s go out there today and show some endless positivity.
I then closed us out in prayer.
Aye,
Woodstock