AO: Ironwood

PAX: Touché, No Cry, Sea Horse, Gunner, Othello, Colossus of Clout, Rocket, Bald Eagle, Joe Buck, Animal, Hipster, Good Lookin, Polaroid, Village Inn, Snidely

FNGs: None

Q: Snidely

Count: 15

Conditions: 60 deg F and beautiful

Snidely introduced himself and explained this is F3 – Fitness, Fellowship and Faith. The five core principles were discussed: Free of charge, Open to all men, Always held outside, Led in a rotating fashion, End with a Circle of Trust. Next, the mission statement was told for everyone to hear: to plant, grow, and serve small workout groups for the reinvigoration of male community leadership. F3 also has a credo to leave no man behind, but leave no man where you found them. Finally, Snidely reminded people that he isn’t a professional ,so modify as necessary.

You could hear Othello off in the distance – No Cry and Othello were pre-rucking and missed the intro. So, the group commenced with warm-a-rama while they made it back to the AO.

WARM-A-RAMA

  • Sun Gods (10 each way)
  • Cherry pickers (10 IC)
  • Tappy taps (10 IC)
  • Big ones (10 IC)
  • Windmill (10 IC)
  • Fickle Swings (on your own)
  • Mosey to the little stairs over the hills and through the woods.

The Thang: Main Workout (30 minutes)

Structure:

  • Perform the designated exercise (20 reps). After completing the exercise, the group runs up the stairs and back to the starting point at the curb. People that run faster can pick up the six and run the stairs twice. 

Begin the next exercise immediately upon return.

Round 1: Upper Body Focus (Using the curb/stairs/benches)

  • Merkins (Push-ups) – 20 reps
    • Run up the stairs and back.
  • Incline Merkins (Hands on curb/benches) – 20 reps
    • Run up the stairs and back.
  • Dips (Using the curb/benches) – 20 reps
    • Run up the stairs and back.
  • 10 count

Round 2: Lower Body Focus

  • The Snidely Squat (1 ¼) Squat – 20 reps IC
    • No one wanted to put their heels up on the stairs.
    • Run up the stairs and back.
  • Johnny Dramas on the stairs – 20 reps IC
    • Run up the stairs and back.
  • Stationary Lunges (20 each leg) – 20 reps each leg
    • Run up the stairs and back.
  • 10 count

Round 3: Core Focus

  • LBCs (Little Baby Crunches) – 20 reps
    • Run up the stairs and back.
  • Flutter Kicks (IC) – 20 reps
    • Run up the stairs and back.
  • Plank Hold – 45 seconds
    • Run up the stairs and back.
  • 10 count

Round 4: Full Body/Cardio

  • Thrusters – 20 reps IC
    • We ended up doing groiners, but that’s cool.
    • Run up the stairs and back.
  • Air Squats – 20 reps
    • Run up the stairs and back.
  • Merkins (Push-ups) – 20 reps
    • Run up the stairs and back.
  • Pax choice – Pickle Pointers x 20 IC
    • Run up the stairs and back.
  • Mosey to AO for additional rotating core work to end the workout.

6MOM:

  • Box Cutter – 15 IC
  • Flutter Kicks – 15 IC
  • Heel Touches – 15 IC
  • 15 – American Hammers Rancid Style

It was a solid beatdown. Good cardio, sore muscles, and a lot of smiles. We’re going to keep working on the Snidely Squats – the ultimate lower body workout exercise. Spread the word!

Announcements/ Prayers:

  • Joe Buck’s mom
  • Othello has a busy schedule coming up – give plenty of time for 2nd F scheduling
  • Gunner – Thanksgiving  sweatshirt orders?
  • Blood drive this Friday
  • Toy drive on 3rd F channel
  • Creighton Basketball tickets – this weekend 
  • Snidely’s MIL Donna – birthday and hospice

COT: 

  • Ask yourself, what legacy do you want to leave behind?  

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