10/27/2023, 5:15 AM | The Bell Tower | 41 degrees with a cold North Wind
10 PAX: Black Tuesday, Bunsen, FedEx, Gigablast, Ladybug, Low Flow, Q Tip, Stranglehold, Uncle Jesse, Animal House.
QIC: Animal House
5:15 AM AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership.
AH then recited the 5 core principles of F3 after the PAX reminded him to do so. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and kind of the Credo, leave no man behind but leave no man where you find him.
AH next give the standard disclaimer that he is not a professional, modify as necessary and there is a chance of injury. Fail.
There were no Friendly New Guy’s (FNGs), so we got started.
Mosey to the track and run a lap
Warm-o-rama
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Forward Sun Gods IC
- 10 Backwards Sun Gods IC
- 10 Big Ones IC
Mosey a lap and head to the Southeast corner
Cut a Flip with everyone leading one exercise twice
- 5 Merkins
- 5 Big Boys
Mosey a lap and head to the Southeast corner
5 of Diamonds, complete the following at each corner of the field
- 5 Burpees
- 10 Flutter Kicks (IC)
- 15 Air Squats (IC)
- 20 LBC’s (IC)
Mosey a lap and head to the Southeast corner
Plank-o-rama with everyone leading one exercise
- 15 count Plank
- 15 count Knalp
Proceed back to the Shovel Flags for
Mary:
- Sarpy Slammers
Name-a-rama was completed which led to:
Prayers/Announcements
- Tomorrow’s 2.0 Pit beatdown has been cancelled
- Halfway house this weekend
- Gigablast VQ, Tuesday, Oct. 31 at Catamount
COT:
My youngest worked very hard all summer and into the school year to make the State of NE 8th grade All State Band. He went through multiple auditions and recordings hoping to get one of the two spots for his instrument. Late last week, he was informed he did not make it and he was devasted. This allowed me to empathize, give him hugs, cry together and reflect on my past failures. Diving into this deeper, I realized he did not fail, in fact, he was a smashing success. He worked hard, further developed a passion and love for his playing and when you do and find that, you never fail. In fact, you become unstoppable. This led me to offering him and all of you the following:
Never let any person, any obstacle, any doubt, any fear, any negative voice, keep you from becoming who you want to be.
When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening by focusing on what you can control like your character, work-ethic, habits, mindset, and attitude. That’s where the power is and this power will make you unstoppable.
Love you all brothers! Keep accelerating! AH