Animal House was greeted by Cosmo, Parka and Stella for some prerunning action. Man, it was a sticky morning.
5 PAX: Cosmo, Parka, Stella, Tazer, Animal House.
QIC: Animal House 5:30 AM
AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership. AH 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) and the Credo, leave no man behind but leave no man where you find him.
There were no Friendly New Guy’s (FNGs), so we got started by moseying around the parking lot of Swanson Elementary and headed back to the shovel flags for warmorama.
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
We then moseyed down to the backside of the school and found some grass to do….
Cut a Flip (PAX rotate counting):
- 5 Merkins followed by 5 Big Boys (10 rounds)
Mosey on the South trail loop (.4 miles)
Wall Work (PAX rotate counting):
- 5 Balls to the wall Shoulder Taps (IC)
- 5 Jump Squats
- Mosey on the North trail loop (.3 miles)
- 5 Balls to the wall Shoulder Taps (IC)
- 5 Jump Squats
- Mosey on the North trail loop (.3 miles)
Full Body Work:
- 5 burpees (Animal House), 5 LBCs (Parka), 5 monkey humpers (Tazer), 5 dry docks (Stella), 5 overhead seal claps (Cosmo)
- Mosey on the North trail loop (.3 miles)
- 5 burpees (Animal House), 5 LBCs (Parka), 5 monkey humpers (Tazer), 5 dry docks (Stella), 5 overhead seal claps (Cosmo)
- Mosey on the North trail loop back to the shovel flags (.3 miles)
Mary:
- Slammers (10)
Announcements/Prayers
- Room Service & his son Pete
COT: Start every day with the mindset of “I get to” instead of “I have to.” This is how you set yourself up for success
Love you all brothers! Keep accelerating! AH
