10/22/2024, 5:15 AM | The Catamount |
9 PAX: Korver, Icy Hot,Low Flow, Schrute, Slag, Tweety, Uncle Jesse, Wolverine, Animal House
QIC: Animal House
5:15 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.
Warm-a-Rama – Lead by Low Flow
- 15 Side Straddle Hops in cadence
- 2 Burpees
- Repeat 5 times
The Thang
A single person (each had an opportunity to lead) does 50 of the following:
- LBCs
- Merkins
- Air squats
- Dry docks
- Overhead seal claps
- Monkey humpers
- Jump squats
- Monkey Squats (plank, jump feet to hands and then back to plank)
After each set, mosey up the hill and then we moved on to the next exercise.
Mary
- Each PAX had the opportunity to lead a core exercise of their choice.
COT:
Name-a-rama
Prayers/Announcements
- Freed to Bleed this Friday
- Flag Pass at the Armory this Friday
- Blake Mazur and Family.
- Duracell and those healing from injury.
- Wolverines Aunt.
- All those unsaid prayers.
Who worries too much?
Almost 99% of the things we worry about don’t happen or is something that you cannot control.
Focus on what you can control and for those things that you can’t control put your trust in Christ.
Aye, Animal House!
