Date: Friday, 1/6/2023
AO: Fancy Feast – Millard West High School, Omaha
Weather: 19°, 85% Humidity, 1 MPH SSE Wind
Q: Pit Stop
PAX (19): 12 Gauge, Bayside, Chippendale, Clark Kent, Da Fridge, Rowdy, Speed Square, Bambi, Bob Ross, Escobar, Peg Leg, Little House, Kick Stand, Lite Brite, Pit Stop, Smores, Urkle, Griswold, Barn Door
FNG’s (0): None
5:15 – Pit Stop welcomed the PAX to F3.
Mission Statement: Our mission is to plant, grow, and serve small workout groups for men for the re-invigoration of male community leadership.
5 Core Principals: 1. Open to all men 2. Free of Charge 3. Always held outdoors 4. Lead in a rotating fashion 5. End in Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Not a professional, so modify as necessary.
Warm-a-rama
Side Straddle Hop (x20 IC)
Tappy Taps (x10 IC)
Big Ones (x10 IC)
30 Merkins
30 Carolina Dry Docks
30 Alternating Shoulder Taps
The Thang
The PAX counted off into groups for a 3-station grinder to be completed around the perfect oval around the high school. Complete the first exercise then run to the next station. Pit Stop notice that group 3 was confused and was doing all the exercises before moving on and modified as necessary to correct the routine.
Station 1:
Exercise 1: Merkins 50
Exercise 2: LBCs 50 IC
Exercise 3: Air Squats 50
Exercise 4: Carolina Dry Docks 35
Station 2:
Exercise 1: Alternating Shoulder Taps 40 IC
Exercise 2: Flutter Kicks 30 IC
Exercise 3: Calf Raises 60 IC
Exercise 4: Merkins 50
Station 3:
Werkins 40
Big Boys 30
Apollo Onos 50 IC
Bobby Hurleys 50
5:51 – Omaha was called and the PAX moseyed back to the flags where we did a round 20 Merkins, 20 Carolina Dry Docks and 20 Alternating Shoulder Taps. We finished with American Hammers (Rancid Style).
Name-o-Rama
Announcements: Peg Leg VQ, CSAUP January 28th, Needing Qs at Labrynth. F3 retreat
Prayer Requests: Prayers for Speed Square Father traveling. Prayers for Pit Stop’s M, Lindsay.
COT: Forgiveness. Pit Stop shared personal stories on Forgiveness.
Took the PAX out in a Ball of Man.
-Pit Stop