05/29/2025, 5:30 AM | The Sanitarium |
18 PAX: Bowflex, Cassidy, Chernobyl, Cougar, DOGE, Dozer, Duracell, Feeny, Free Time, Fun Dip, Mr. Hanky, OGK, Ogre, Roaring Kitty, Rooney, Schrute, Takedown, 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 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT). Along with the F3 Credo: Leave no man behind but leave no man where you find him.
Then Animal House informed the group that he was not a professional and that it is important to remember to MODIFY as needed.
We had no FNG’s today, so we started the warm-up.
WARM-UP The Neutral Zone:
- SSH – 25 IC
- Imperial Walkers – 20 IC
- Arm Circles F/B – 10 each IC
- Windmills – 10 IC
- Plank Jacks – 15 IC
- Calf Raises – 20 IC
We then moseyed to the competition field of the Kings!
Stage 1 The Flatlands (Speed and Cadence) AMRAP 45 sec work/15 sec rest) x 2:
- Mountain Climbers
- Squat Jumps
- Burpees
- Flutter Kicks (spinning legs)
- High Knees (sprinting pace)
Stage 2 The Mountains (Climbs & Endurance) x 3:
- Lunge Walk – 20 yards (standing climb)
- Carolina Dry Docks – 15 reps (arms burn)
- Bear Crawl
- Al Gore – 1 minute (“holding on” during a climb)
- Sprint to “summit”: 40-yard dash
Cut-a-filp – Each attendee gets to count one of the exercises.
- 5 Merkins
- Flip it
- 5 Big boys
- Flip it
Stage 3 The Time Trail (Individual Effort) EMOM (Every Minute on the Minute) 3 minutes:
- 5 Hand-Release Merkins
- 10 Squats
- 10 Big Boy Sit-Ups
- Remainder of minute = rest
We did not get to do the following but it is coming on one of my future Q’s.
Team Sprint (Fellowship Push), teams of 3:
- 100 Merkins
- 200 LBCs
- 300 Air Squats
One man works, One man planks, One man runs to the 50 yard line.
Sarpy Slammers
Circle of Trust (COT)
- Name-o-Rama, in front of the “King” mural.
- Announcements
- Prayers
- Ogre’s MIL, Judy, as she recovers from heart surgery.
- Fun Dips, Dad and Takedown’s grandpa, Steve, as he recovers from hand and back surgery.
- Word from the Q:
- The Tour is grueling—just like life. Riders support one another. No one wins alone.
- “Bear one another’s burdens, and thereby fulfill the law of Christ.” Galatians 6:2
Aye, Animal House!