04/28/2025, 5:30 AM | Stormbreaker |

19 PAX: Amadeus, Big Rig, Canadian Bacon, CHIPs, Dozer, Duracell, Dynomite, Fore, Free Time, Fresh Prince, Fun Dip, Grease Fire, Harding, Jean Claude, Knuckles, Little Big Town, Monster, Skidz, Animal House

QIC:  Animal House

5:30 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 nailed the 5 core principles of F3.  1) Free of charge (Missed this one, thanks for the assist PAX) 2.  Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).

After a reminder from Canadian Bacon, Animal House informed the group that he was not a professional and that it is important to remember to MODIFY as needed.

Warm-a-Rama

  • 15 Side-Straddle Hops IC
  • 15 Tappy-Taps IC
  • 15 Mountain Climbers IC

Compounding 1:

  • Corner 1 – 5 burpees, Run to the next corner
  • Corner 2 – 5 burpees, 10 Merkins, Run to the next corner
  • Corner 3 – 5 burpees, 10 Merkins, 15 LBCs, Run to the next corner
  • Corner 4 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, Run to the next corner
  • Corner 5 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, Run to the next corner

Cut a Flip – each person leads one of the following:

  • 5 Merkins
  • 5 Big Ones

Compounding 2:

  • Corner 1 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, Run to the next corner
  • Corner 2 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, Run to the next corner
  • Corner 3 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, Run to the next corner
  • Corner 4 – 5 burpees, 10 Merkins, 15 LBCs, Run to the next corner
  • Corner 5 – 5 burpees, 10 Merkins, Run to the next corner
  • Corner 6 – 5 burpees, Run to the next corner

Mary

  • Sarpy Slammers

Name-a-rama

Prayers/Announcements

  • Nathan
  • Lucy
  • Lemu
  • Rich
  • Sofia

COT

Compounding:

  • If you remember nothing else today, remember the power of compounding.  Everything compounds: Effort, Laziness, Knowledge, Ignorance, etc.
  • What are you compounding?  What are you stacking and building?

Aye, Animal House!

Related

Leave a Reply