02/07/2023, 5:15 AM | The Catamount Complex | 30 degrees
7 Pre-Run: Farva, Low Flow, Korver, Q Tip, Razzle Dazzle, Irish Car Bomb, Animal House
13 PAX: Crankbait, Duracell, Farva, Harding, Lincoln Logs, Low Flow, Korver, Q Tip, Razzle Dazzle, Irish Car Bomb, Schrute, Styx, Animal House
QIC: Animal House
5:15 AM Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership. Animal House then attempted to recite the F3 Credo and failed miserably. Here is the correct version: Leave no man behind but leave no man where you find him.
Animal House then recited the 5 core principles of F3. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Animal then informed the group that he is not a professional and to modify as necessary.
We had no Friendly New Guys (FNG’s)
WARM-UP: Shovel Flags
- Jog around the parking lot
- 15 Side-Straddle Hops IC
- 15 Tappy-Taps IC
- 15 Imperial Walkers IC
- 15 Big Ones IC
Cut a Flip:
- 5 Merkins followed by 5 Big Boys (10 rounds)
Head to the track
300:
- Run/jog 300 meters
- 10 burpees, 10 LBCs, 10 merkins, 10 air squats, 10 dry docks, 10 overhead seal claps, 10 alternating forward lunges
- Repeat
(Hill) Cut a Flip:
- 5 Merkins run up the hill 5 Big Boys run down the hill (5 rounds)
Run back to the shovel flags
Mary:
- Box Cutters – 10 (IC)
- WWI Sit ups – 10
- Box Cutters – 10 (IC)
- WWI Sit ups – 10
- Box Cutters – 10 (IC)
- WWI Sit ups – 10
- Sarpy Slammers
Nameorama
Announcements/Prayers
- Freed to Bleed
- Chris Gradoville Scholarship Event: Thursday, February 16
- Styx VQ at The Steel Mill on Thursday, February 9
- Prayers for:
- Kover’s brother and his family
- Skidz surgery
- Tony the Tiger surgery
Animal House awarded the Dux Esto award to Korver. Keep accelerating Kover.
COT: Listen to your body and goals
Animal House detailed his recent injuries and highlighted the importance of listening to you body. Rest when you need to rest, go when you feel well. Animal House also discussed the importance of setting strategic goals and then setting mini goals to help you along the journey. Animal House also thanked the PAX for joing
AYE AH