09/28/2022, 5:15 AM | Mount Olympus | 50 degrees
5 PAX: Dozer, Duracell, Harding, Mortar, Animal House.
QIC: Animal House
5:15 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 attempted to recite the F3 Credo and failed miserably. Here is the correct version: Leave no man behind but leave no man where you find him.
Animal House 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).
Animal then informed the group that he is not a professional and to modify as necessary.
We had no Friendly New Guys (FNG’s)
Warm-o-rama
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 5 Forward Sun Gods IC
- 5 Backwards Sun Gods IC
- 10 Big Ones IC
Push-up Meltdown
Form a circle:
- 5 Incline Merkins
- 5 Decline Merkins
- 5 Merkins with Left Hand on Coupon
- 5 Merkins with Hand Hand on Coupon
- Shift to the left and repeat 5 times
Mosey to the corner of the track.
Gorilla Complex
- 8 Curls For Girls w/Coupons
- 8 High Pulls w/Coupons
- 8 Overhead Presses w/Coupons
- 8 Tricep Extensions w/Coupons
- 8 Squats w/Coupons
- Jog around the track
Rinse and Repeat Until “Omaha”
Mosey back to the Shovel Flags
Mary:
- # of Pax – Gas Pumpers w/Coupon
- # of Pax – Big Boys w/Coupon
- 15 Sarpy Slammers w/Coupon
Prayers/Announcements
- Heartland Hope
- Leadership
- Nugent Family and Friends
Message:
Life is 10% what happens to us and 90% how we react to it – Dennis P. Kimbro
If you don’t like the road you’re walking, start paving another one. —Dolly Parton Aye, brothers! Keep accelerating! AH