Friday, October 27th, 2023 | Fancy Feast | Millard West | 37 degrees, Windy and perfect for a beat down!
18 Pax: Star-lord, Lite-Brite, Landsbury, Oscar, Tumbleweed, Picasso, Switchfoot, Griswold, Hungry-man, Pappa Smurf, Gump, Bulletproof, Anonymous, Babyback, Killians, Frozen, Cadbury, Haboob
QIC: Star-lord
5:15am I welcomed the Pax to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
There were no FNGs today.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary with an assist from Cadbury.
5:18 am- Warm-o-rama
A nice quick warm-o-rama with a lap around Millard West stopping for the stretch at the track.
15 Side-straddle hops
10 ‘Merkins
10 air squats
10 10 big boys
10 pike push ups
10 lunges (L-1, R-2…)
10 LBCs
5:35 am. – Beatdown –
Counted PAX off into 4 groups and put one group at each corner of the track for a round of ‘the longest mile!’ Planned to have cones with workouts written out at each 100m, but gave a quick rundown and hoped for the best 🙂
For the first lap it was 10 burpees, 100m run, 20 air squats, 100m run, 20 Merkins, 100m run, 20 big boys, 100m run
Second lap was 10 burpees, 100m run, 20 pike push ups, 100m run, 20 lunges (L-1, R-2…), 100m run, 20 LBCs, 100m run
Third lap it was 10 burpees, 100m run, 20 air squats, 100m run, 20 Merkins, 100m run, 20 big boys, 100m run
Fourth lap was 10 burpees, 100m run, 20 pike push ups, 100m run, 20 lunges (L-1, R-2…), 100m run, 20 LBCs, 100m run
5:50am Omaha
We did a quick rancid style hammers to finish (thanks for the assist Haboob!
6:06 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Tumbleweed will be VQ-ing at Boundryline on Monday (be there for all your Muphing needs)
– Anonymous is doing his VQ on Monday after Thanksgiving (fun and shenanigans will ensue… be there!)
– Fancy Feast Flag Pass on Friday 3 Nov (Great job Lite-Brite and look forward to
– Fourth annual poker tournament on 11/3 in benefit of project pink for breast cancer awareness.
– Thankful trot on 11/23
– Cadbury was the recipient of the Frisky-Feaster
– Pappa Smurf earned the Nugent Flag
Prayers:
– Prayer for Kirstie as she continues her bout with the unexplained loss of vision.
– Prayer for Tim as he prepares for his surgery in his fight against Cancer.
COT:
Today I focused on resilience and overcoming adversity.
“Don’t despair: despair suggests you are in total control and know what is coming. You don’t – Surrender to events with hope.” – Alain de Botton
“It is our attitude toward events, not events themselves, which we can control. Nothing is by its on nature calamitous – even death is terrible only if we fear it. – Epictetus.
Cheers,
Star-lord