10/12/2024, 6:00 AM | The Crown |
17 PAX: Boss Hog, Brinks (Respect), Cassidy, Ear Tag, Farva, Firewalker, Fresh Prince, Hip Hip, Ichiro, Low Flow, Ogre, Pacesetter, Stranglehold, Sundance, Tweety, Yugo, Animal House
QIC: Animal House
6:00 AM Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Animal House then nailed the 5 core principles of F3. 1) Free of charge (Missed this one, thanks for the assist PAX) 2. Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Animal House also informed the group that he was not a professional and that it is important to remember to MODIFY as needed.
Pre-Thang
Jog to the Pit.
Warm-a-Rama
- Tappy Taps – 10 IC
- Big Ones – 10 IC
- Downward dog to Cobras – 10
These HIMs were here to run and wanted to get going.
The Thang
Repeat 400’s adding one Burpee at the end of each lap, rotating direction after every 4 laps
Omaha was called at 6:55 and the PAX headed back to the Shovel Flags.
COT:
Name-a-rama
Prayers/Announcements
- Blake Mazur and Family
- Duracell and those healing from injury
- All those unsaid prayers.
A lot of problems are solved by waking up early and working out. True on so many fronts and is a foundational principle of F3.
Also, be willing to do something different, like running in the opposite direction, lifting more, etc.
Finally, I am retiring from ‘extreme’ running, what that means is TBD. Appreciate you all!
Aye, Animal House!