Rabbit Hole|October 14, 2023|Lewis and Clark Middle School|AO – |45° and cloudy
PAX: Pig Pen, Danielson, No Cry, Touche
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Credo – Leave no man behind, but leave no man where you found them. rnrsdo
Disclaimer: We are not professionals – modify as necessary.
Warm-A-Rama
- Tappy Taps
- Big Ones
- Imperial Walkers
- Runner’s stretch
- Cherry Pickers
- Micheal Phelps
Pre-Thang
- Elevens with Merkins and Air Squats
The Thang – 4 station grinder
- Station 1 – One exercise and then move to next station
- 25 Merkins
- 25 Alternating Shoulder taps IC
- 25 Werkins
- 25 Chuck Norris Merkins
- 25 Ranger Merkins
- Repeat
- Station 2 – 30 seconds of each
- Running in place
- High knees
- Butt kickers
- Side straddle hops
- Mountain Climbers
- Repeat
- Station 3 – One exercise and then move to next station
- 25 Air squats
- 25 Monkey humpers
- 25 Alternating lunges
- 25 Side lunges
- 25 Johnny Dramas
- Repeat
- Station 4 – One exercise and then move to next station
- 25 Flutter kicks IC
- 25 Frozen Freddies IC
- 25 Low dollies
- 25 LBCs IC
- 25 Dying cockroaches IC
- Repeat
Game – Not enough to play a game, but threw the football around for a while.
OMAHA
Mary – Mulligan
- N/A
Announcements:
- Chad 1000 on 11/10/23. Go to chad1000x.com for more info
Prayers:
- Prayers of thanks: No Cry’s mom breast cancer screening came back clean
Circle of Trust: Appreciate the struggle
Just a reminder of how to appreciate the struggles that you go through because getting through those lead to the most growth and we come out the other side better people.
