April 23, 2024| Sanitarium |PLHS| 50 degrees
Pax (19): Jackson 5, Boss Hogg, Squeaky Clean, Black Tuesday, Rayban, Eartag, Drain Weasel, Beanstalk, Boucher, Scoop Dog, Sweet Roll, Duracell, Scantron, Bowflex, Mr. Hanky, Noodle, Fun Dip, G-String
QIC: Double Dip
5:00am Pre-Run: Boss Hogg, Double Dip, Fun Dip, Jackson 5, Noodle, Rayban, Eartag
5:30am Welcome – F3 stands for Fitness Fellowship and Faith. The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – 0
Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
5:33am Warm-a-rama:
As we mosied to the tires we completed the following exercises.
- Hang for a 10 count
- Side straddle hop
- Tappy taps
5:40am the Thang- next to the track by the tires
Groups of 3: 4 flip, 4 burpees – 5 rounds
Then everyone runs a lap.
Groups of 3: 5 flip, 4 burpees 4 rounds
Then everyone runs a lap.
Groups of 3: 5 rounds 15 drydocks, 15 maverick merkins, 15 Apollo onos
Then everyone takes a lap.
Groups of 3: 5 rounds 15 drydocks, 15 maverick merkins, 15 IC Apollo onos
All together we completed:
- 10 flips with the tire
- 10 burpees
- 10 flips with the tire
- 10 burpees
6:07am
Mary – LBCs, toe touches, and american hammers rancid style
At 6:08 am
- The Name-a-rama: Jackson 5, Boss Hogg, Squeaky Clean, Black Tuesday, Rayband, Eartag, Drain weasel, Bean Stock, Boucher, Scoopdog, Sweet Roll, Duracell, Scantron, Bowflex, Mr. Hanky, Noodle, Fun Dip, G-String, Double Dip
- Announcements:
- Hurts donuts run memorial weekend
- Flag pass at the DZ tomorrow
Prayer Requests:
- Schrute sister
- Squeaky dad
- Noodles dad
COT
Exodus 3.5
Moses and the burning bush. Moses has been a sheep herder for the past 30 years. “Take off your Sandals, for you are standing on holy ground.”
Go save the people in Egypt. But why me Moses said. God said I will be with you.
There is strength in knowing that God is with us. What is something you need strength these days?
I’m uprooting my family and moving 1 hour away. It will all workout because he is with us.
Aye! Double Dib