1/31/2025 – Golden Spike
Location: Burke HS
PAX: 9 – Dirty Bird, Waterboy, Stella, Village Ionn, Colossus of Clout, Z-bo, Black Flag, Tom Tom.
QIC: Invictus
Weather – 35 deg.
0500 – Pre Run – Everyone above either ran or rucked.
0530 – QIC kicked off the morning with the description of F3 – Fitness, Fellowship, and Faith.
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.
WOR – Southwest parking lot.
25 High Knees IC
25 Groiners
10 Big Ones
20 Arm Circles (10 forward and 10 back).
Thang – String of Pearls w/ 5’s Combo around the Burke Loop.
Station 1 – South West Parking Lot
10 burpees, 10 Complete Merkins, 10 Imperial Walkers IC
Station 2 – Northwest Corner
20 Monkey Humpers pointed towards service road, 20 LBC’s IC, 20 Werkins
Set of 5’s between stations 1 and 2 at the first goal post – Jump Squats and Merkins with bearcrawls down and run back. We unfortunately ran into some fresh manure on the North side so the bearcrawls sucked.
Station 3 – Northeast Corner
30 Squats, 30 Flutters IC, 30 Dry Docks
Station 4 – Bowl
40 Overhead Claps, 40 SSH IC
Set of 5’s between Station 4 and the flags – Jump Squats and Merkins again, run from the street up to the bike racks and back.
Time ran out so we finished the last set of 5’s and YHC called OMAHA.
MARY
1 round of Hammers Rancid style.
COT – Another quote from Derrick Rose’s jersey retirement speech that resonated me was “If you are going to be great, then you might be disliked.” Sometimes if you make a decision to make yourself better, not everyone is going to agree with your actions or like what you have to say. You just have to be confident in yourself and accept the fact that not all ideologies in your life will line up the same way. I had to do this with some relationships in my life and it was painful to see some communication lacking but I am confident in how I know I am carrying myself because I was doing right by those most important to me.
Prayer – YHC
Aye! – Invictus Coffee at Stories.