Location: Memorial Park.
PAX: Good Lookin’, Hind Sight, Stiches, E85, Polaroid, Doll Face, Flying V, Rocket, Gunner, Cosmo, Hooah, Invictus.
QIC: Invictus
Weather was windy, 32 deg, and lots of snow.
0500 – Pre run – Stiches and Invictus. We ran the regular route, but the section on Dodge sucked because there was so much plowed snow that refroze and created for some bad footing.
0530 – Multiple PAX gathered in as we started the intros.
Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust.
Credo – Leave no man behind, but leave no man where you found him.
The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership.
QIC noted he was not a fitness professional so the PAX should modify the workout as needed.
Warm-a-rama: Entrance to Garden
15 High Knees IC, 15 Imperial Walkers IC, 10 Big Ones.
Thang 1: Entrance to Garden.
We did the follow exercises cumulative in pairs, while 1 PAX snow shoed to the fountain area and did 5 dips before shoeing back and relieving their partner. Not too much mumble chatter due to the rep counting.
100 SSH IC
100 LBC’s IC
100 Squats
100 Merkins
100 Plank Jacks
First OMAHA 0550
Thang 2: Round-a-bout
Same pairs did AMRAP core of their choice while 1 ran a lap before sending their partners off on a lap. This opened up the mumble chatter much better.
OMAHA called at 0602.
MARY – 1 round of Hammers, Rancid style.
NOR – see PAX list above.
Prayers/Announcements
The 2024 CSAUP has been scheduled for 1/27 in Gretna.
F3 Foundation Chris Gradoville Scholarship event on 2/15 at MCL.
COT
I decided to share a quote from a book that Slow Pitch referenced at Q Source the morning before. I don’t remember the book, but the quote went “Your actions determine the kind of person you will become.” Seems like a fairly simple quote but it meant a lot to me because of my current mental battle and it defines some of the tenets of F3 in getting right with yourself. If I remain sedentary mentally and physically, then that only builds up the sad clown inside. Things like family or work drama can be typical sources that feed sad clowns. Only our own actions can pick us up out of this trap that keeps us from achieving HIM status.
Prayer – YHC
Aye! – Invictus.
Coffee at Scooters.