09/10/2024 5:30 AM AO Sanitarium/ 61 Degrees Calm and Clear
18PAX: G-String, Ratchett, Monster, RayBan, Woodhead, FNG (Honk), Rooney, Boss Hog, Big Range,
Squeaky Clean, Hip Hip, Baby Shark, Utter, Roaring Kitty, Ogre, Arch, Mr. Hanky, Fresh Prince
QIC: Fresh Prince
At 5:30: Fresh Prince welcomed the PAX to The Sanitarium AO of F3.
PAX were reminded or the Mission of F3 – To plant, grow and serve small workout groups for the
reinvigoration of male community leadership. FP then reinforced the 5 Core Principals of F3 which are
as follows 1) Free of charge 2) Open to all men 3) Always held outside 4) Peer led in a rotating fashion 5)
Ends in a Circle of Trust (COT). FP then stated the Credo of F3 which is; to leave no man behind, but
leave no man where you find him.
FP then asked if any FNG’s were present. FNG Travis, forever now known as HONK, raised his hand and
was welcomed enthusiastically by the PAX. Woodhead was credited with the EH
Finally, FP issued the disclaimer that he was not a professional and instructed the PAX to modify any
exercises as the deem necessary. FP gave a quick briefing of the morning’s workout and initiated Warm-
o-rama.
Warm-o-rama
- 10 Tappy-Taps IC
- 10 Big Ones IC
- 10 Cherry Pickers IC
- 10 Sun Gods (forward rotation) IC
- 10 Sun Gods (backward rotation) IC
PAX were then instructed to mosey to the north wall of the school for the Pre-Thing
Pre-Thing - 10 Balls-To-The-Wall Alternating Shoulder Taps IC
- Wall Sits 10 count x 3
- 30 Carolina Dry Docks
- Wall Sits 10 count x 3
This sequence was repeated a second time.
PAX then moseyed to the South Field for the Main Thing
Main Thing
-Broad Jumps to 20yd line/Bear Crawl back to goal line
This sequence was repeated and PAX then broken into groups of 3
-1 PAX each group heading to the 20yd line with weights provided in either a fireman’s carry, iron cross
or rifle carry. When PAX reached the 20yd line weights were dropped and Burpee completed. Weights
were carried back to goal line and transfer to next PAX in the group. (3 man groups that did not have
weights performed a Bernie Sanders to the 50yd line/Burpee/Run Back to goal line)
-2 PAX remaining in the endzone completed Upper Body, Lower Body and Core exercises.
-After each PAX had completed 2 rounds of each exercise and 1 round of weight carry, they then
progressed to the next exercise and the cycle was repeated. (Weights were passed to next group after
each cycle).
-Exercises were as follows;
-Round 1 Upper Body: Merkins
Lower Body: Bobby Hurleys
Core: Flutter Kicks
-Round 2 Upper Body: Plank
Lower Body: Air Squats
Core: Flutter LBC’s
-Round 3 Upper Body: Carolina Dry Docks
Lower Body: Alternating Lunges
Core: Flutter Imperial Walkers
-Round 4 Upper Body: Alternating Shoulder Taps
Lower Body: Sumo Squats
Core: Flutter World War I Sit Ups
At 6:04 Omaha was called and PAX moseyed to Shovel Flags
Mary
Sarpy Slammers
Name-o-Rama
FNG Naming: HONK (EH: Woodhead)
Prayers/Announcements
COT
Fresh Prince began by reading a passage:
“I would die for my family!” said the young father. The old man replied, “I have no doubt you would.
But would you live for them? Would you get yourself healthy? Would you eliminate distractions? Would
you lead them more intentionally? You only have to die once. You have to live every day. Do that!”
FP followed by equating the “dying” we do for our families as all the sacrifices we are willing to make to
provider better lives for those we love and that the “living” we need to be doing sometimes comes
harder for us men. Fresh Prince stated his need to be more mentally present in his family time and
needing to better lead is family spiritually with intention. Fresh Prince issued a challenge to himself and
invited the PAX to join him to continue that sacrifice for our families at our 9 to 5’s but to live for our
families from 5 to 9 in the am and pm.
At 6:15 the morning in the gloom was ended in prayer.
Thanks for the opportunity to lead Boss Hog
Smell ya later!
Fresh Prince
