02/24/2023, 5:15 AM | The Farm | 3 degrees and snowing
12 PAX: Black Tuesday, Boss Hog, Busser, Dozer, Duracell, HuHot, Khakis, Razzle Dazzle, Schrute, Slow Pitch, Tater Tot, 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. He also warned them that this beatdown was going to be a circus.
We had no Friendly New Guys (FNG’s)
Mosey up the hill
Warm-o-rama
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Forward Sun Gods IC
- 10 Backwards Sun Gods IC
- 10 Big Ones IC
The Farm – Where animals are made
- 15 Zebra Butt Kicks
- Mosey down the hill
- Wounded Bear Crawl to top of hill (one hand/leg up on curb)
- Half way through, switch to the other side until you reach the top
- Wheel of Animal Walk
- Frog Hop across the street
- 10 Merkins with both hands on the curb
- Bear Crawl across the street
- 10 Merkins with left hand on the curb
- Duck Walk across
- 10 Merkins with both feet on the curb
- Crab Walk across the street
- 10 Merkins with right hand on the curb
- Fiddler Crab across the street
- Mosey to the Springfield Wall
- Wall of Worms
- Start, hands on wall, feet on ground, shuffle across
- At the stairs, hands on ground, feet on wall until end of wall
- Mosey to Shovel Flags
- Dancing Bears
- 5 Merkins. Rotate 360° in place to the left.
- Left arm up, right arm up.
- Do 5 Werkins. Rotate 360° in place to the right.
- Left arm up, right arm up.
- Do 5 Merkins.
- Now while in place, lift left arm and leg up, then quickly swap to right arm and leg up. Do this back and forth as quick as you can, making sure to get full extension.
- 15 each Monkey (IC) …
- Monkey Jumpers
- Squats – Plank, jump feet to hands and then back to plank (Keep low)
- Monkey Humpers
- Mosey to the street
- Howling Monkeys
- Line up on the street
- First person does 10 Monkey Humpers and then next
- Rest of PAX hold ankles
- Black Snake around the block – Indian run, weave way through
Mary:
- 10 Starfish Crunch (Thank you Khaki’s for the assist, QIC appreciates the assistance)
- 10 Mantees – Superman, reach to the left and touch the right foot, then right to left
- 10 Monkey Crunches (touch ankle)
- Sarpy Slammers
Prayers/Announcements
- HuHot making a U.S. Open qualifier
- Tony the Tiger and upcoming surgery
- Hu Hot’s brother
- All those struggling with illness and injuries
- Skidz Recovery
- All those that I missed and that were unspoken
COT: Believe
I appreciate all of the HIM that joined me in this wacky workout. We laughed, had fun and I am hopeful that most of the time they did not even realize they were getting a workout in. On that note, to the COT.
YHC recently saw the trailer to the upcoming season of Ted Lasso, a TV show about an American Football Coach is a Soccer (In Europe Football) coach in England. One of the Ted Lasso’s, the main character, tag line is “Believe” and was the inspiration for this COT and led to this quote.
Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.
So true, if only we would all “Believe” just a bit more, what could we accomplish for ourselves, how could be help those around us, how could we change the world. I’ve had some injuries this year and last but always held on to the belief that in short order I would be back with my brothers doing crazy things in the Gloom, and I’m back.
I appreciate and love you all, you make me better each and every time I am with you all!
AYE AH