# of PAX: 17
Q: Nae Nae
4:45AM Pre-Ruck and Pre-Run
PAX: 10 runners and ruckers
Razzle Dazzle, Flip It, Eh, Oscar, Busser, Skidz, Tony the Tiger, Ferdinand, OG Kickstand, Sundance, Snot Rocket, Nae Nae, Longboard, Dozer, HuHot, Beanstalk, Black Tuesday
Nae Nae welcomed the PAX promptly at 515AM.
Nae Nae opened to cover the 5 core principles of F3 as well as the credo.
1. Open to all men
2. Always Free
3. Always outside
4. Led in a rotating fashion
5. Ends with a Circle of Trust (COT)
Nae Nae forgot his speaker in his vehicle, so Skidz stepped in and led the group in 20 Cherry Pickers. Nae Nae did not return with the speaker.
The beatdown was an EMOM (Every minute on the minute) beatdown. No counting, every PAX was on their own to push and do their best.
1st round:
· Arm Crushers for 60 seconds
· Merkins for 60 seconds
· Air Squats for 60 seconds
· Big Boys for 60 seconds
· Plank for 60 seconds
· Burpees for 120 seconds
There was some good mumblechatter here. This is when the shake weight was first mentioned. This was a recurring theme for the day.
The group mosey’d up the hill to for the second round of workouts. The PAX had some good chatter on the way up.
2nd round:
· Cherry Picker Air Squats for 60 seconds
· Step Ups for 60 seconds
· Derkins for 60 seconds
· Imperial Walkers for 60 seconds
· Plank for 60 seconds
· Burpees for 120 seconds
A vehicle drove by during the burpee session and Nae Nae called an audible for those who wanted to join, and the PAX did Monkey Humpers. Ferd skipped this as he knew the guy in the vehicle. Nae Nae then directed the PAX to mosey East, down the hill. Skidz was directionally challenged, but with the help of Escobar we were able to get the Site Q in the right direction.
Nae Nae had the PAX stop by the flags and do a “new” type of merkin. Nae Nae led the PAX in 20 of these.
***Slerkin = 4 count merkin. Down is 1, you hold on 2 and 3, up on 4.***
The PAX then mosey’d over to the open field behind the fairgrounds.
Burpees for 120 seconds.
3rd round
· Coupon Brigade for 240 seconds
· Plank on the wall for 60 seconds
· Coupon Brigade for 180 seconds
· Burpees for 120 seconds
The PAX mosey’d back to the flags. Sundance was swell enough to carry the coupon. It was also his 1-year anniversary.
Nae Nae led the PAX in 20 Slerkins and somehow forgot what time the beatdown stopped.
Announcements/Prayer Requests:
CSAUP and the spaghetti feed the night before were brought up.
Snot Rocket brought up the coach who passed away. Prayers for the coach’s family.
Another PAX brought up a family member to pray for.
Nae Nae closed out with a COT about pushing yourself and being okay when you fail. You just need to get back up faster. We are all going to miss a goal. Don’t lose time worrying about it. Nae Nae brought up his faith in Jesus and the HIMs as guideposts which keep him honest and on the path. Nae Nae closed out the group in prayer.