Wednesday, October 11th, 2023 | Top Rope | Aldrich | 54 degrees, calm
24 Pax: Star-lord, Steeple, Flat Stick, Haboob, Smelly Cat, Slow Cap, Black Flag, Mahomes, Canary, Pre-Game, Doppler, FNG (Babyback), FNG (Killians), Schnitzel, Mrs. B, Superfly, Papa Smurf, Kryptonite, LPC, Juke Box, Cadbury, Golden Pike, Sgt Pencil, Chaw,Â
QIC: Star-lord
5:30am I welcomed the Pax to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2) Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
We have a credo: We leave no man behind, but we leave no man where we found him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were 2 FNGs today.
5:32 am- We did a lap around Aldrich Elementary School and began warm-o-rama
Warm-o-rama consisted of 15 side straddle hops in cadence, 10 Michael Phelps-ens in cadence, 10 cherry pickers in cadence, 10 ‘Merkins, 10 air squats, 10 big boys.
5:42 am- We moseyed to the parking lot on the North Side of Methodist Physicians Clinic and commenced the THANG
For the THANG
I split all PAX into pairs for the beatdown and have 4 separate stations with different workouts. The set up was for each pair to combine to complete 100 “Coupon” thrusters, 150 ‘Merkins, 150 Big Boys, 100 Coupon Curls. While 1 PAX was doing each exercise the other would jog to the far side of the parking lot and do 10 cherry pickers and then jog back and trade places with the other PAX and pick up where the other left off until they reach the total and moved to the next station.
OMAHA was called at 6:00 – returned to the flags for some rancid style hammers.
6:15- Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Lots of options for happy hour this Friday. Check 2nd F on slack for locations
– Poker Tournament for Project Pink. Check slack for details.
– West O’ Heartland Hope is look for Volunteers to help Amazon sorting. From 10-12 on 28 Oct. Check 3rd F on Slack for details
Prayers:
– Prayers for Doppler’s step mom’s recovery from Knee surgery.
– Prayers for Toto’s baby Ozzy.
– Prayers for each other’s M’s, GF’s, relationships as we start moving towards the holiday season.
– Prayer for cousin Joe as he continues his battle with cancer, but thankfully at home (Huge thanks to all PAX for their prayers!)
– Prayers for Flat Stick as he prepares and takes the test (and surpasses all of our knowledge of civics in the US) to become a US Citizen
COT:
Today I focused on trying to overcome anger and rage with events happening in the Middle East. Asked PAX to remember that not everybody subscribes to fanaticism in that part of the world and we cannot forget our humanity.
Prayers: Thank you sky Q for the bringing these men together and helping us to continue to work. Prayers for families and those impacted by all of the ugliness.
Cheers,
Star-lord