October 28, 2024 – Stormbreaker – Boss Hogg Q – Embrace the Pain
Weather: 59°F
PAX (12): Bowflex (Respect), High Deductible, Monster, Ratchett, Big Rig, Farva, Precious, G-String, Free Time, Urkel, Harding, Boss Hogg
QIC: Boss Hogg
I welcomed the PAX to Stormbreaker at 0530. We had no FNGs this morning. I shared that F3 has a mission statement: “To plant, grow and serve small workout groups for the invigoration or reinvigoration of male community leadership.”
We covered the five core principles:
- Free of charge
- Open to all men
- Held outdoors
- We are led in a rotating fashion
- We will end in a Circle of Trust
We covered that our credo is that we will leave no man behind, but leave no man where we found him
I reminded the PAX that I am not a professional and to modify as necessary
Warm-O-Rama
For WOR we moseyed a short distance and completed:
- 20 SSH IC
- 10 Big Ones IC
- 15 Tappy Taps IC
- 15 Cherry Pickers IC
- 10 Sungods IC
The Pre-Thang
We moseyed south to a section of paved parking lot at Werner Park. We circled up and blasted our core. We performed:
- 20 Gas Pumpers IC
- 20 Frozen Freddies IC
- 20 Crunchy Frogs IC
- 20 Big Boys
- 20 Heels to Heaven IC
- 20 Flutterkicks IC
- 20 Low Dollies IC
- 20 American Hammers IC
The Thang
For the Thang we numbered off into four groups as we had four stations for work:
Station 1 (Push Group):
- 10 Burpees
Station 2
- 5 10-count Merkins (my son had shown me a video of these the night before – I thought they looked like fun, so I incorporated them into the workout. They were not fun.) https://youtube.com/shorts/JB_AUeNYqdg?si=0IcKur01lZ0v8Ubg
- 50 Air Squats
- Rinse and Repeat
Station 3
- 20 Carolina Dry Docks
- 20 Bonnie Blairs IC
- 20 Dips
- Rinse and Repeat
Station 4
- Mosey around the parking lot (this was initially going to be setup to run suicides until pushed, but a couple of my light up cones no longer light up, so we modified into moseying around a small section of parking lot until pushed by station 3)
OMAHA called at 0607
Announcements/Prayers
- VQ’s this week at the Farm (TNT) and the Crown (Slag)
- Wear your Halloween costumes on Thursday!
- Prayers for Ratchett’s grandmother, Elaine
- Prayers for a safe Halloween
- Prayers for general health and healing
COT:
My pre-blast encouraged the PAX to “embrace the pain…embrace the challenge.” I shared a quote that I read, “Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.”
I encouraged the PAX to take a look at their lives and to examine areas where maybe they are not content. It could be something simple like fitness, that might mean making a change to posting an additional day per week, or getting out for a pre-run. Maybe it is something that is career-related or something going on in a personal relationship. Identify what needs changing and embrace the pain of making that change as you’ll be better off on the other side of it.
Until next time!
Boss Hogg