11/10/2023, 5:15 AM | The Rampage | 27 degrees with low wind.
6PAX: Cosmo, D2, Duracell, Shingles, Squeaky Clean, 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. We also discussed the meaning of “Bruiser Friendly” and decided it was limited running and/or keeping close.
There were no Friendly New Guy’s (FNGs), so we got started. Several of us wore weighted vests and several did not.
Moving Warm-a-rama
- Mosey to the first corner.
- Side straddle Hops – 10 IC
- Mosey to another corner.
- Cherry Pickers – 10 IC
- Mosey to another corner.
- Tappy Taps – 10 IC
- Mosey to another corner.
- Big Ones – 10 IC
- Mosey to another corner.
- Forward Sun God – 10 IC
- Backwards Sun God – 10 IC
Mosey back to the Shovel Flags.
Cut a Flip with everyone leading one exercise twice.
- 5 Merkins
- 5 Big Boys
4 Corners
Start where you’re at.
- Burpee – 10
- Jump Squats – 10
Run to the Corner (2)
- Lunges – 10 IC
- Monkey Humpers – 10 IC
Run to the Corner (3)
- Ranger Merkins – 10
- Overhead Seal Claps – 10 IC
Run to the Corner (4)
- Boxcutter – 10 IC
- Flutter Kicks – 10 IC
Run to the Corner (1)
- High Knee Hallelujahs – 10 IC
- Butt Kicker Hallelujahs – 10 IC
Run to the Corner (2)
- Twinkle Toes – 10 IC (Monkey Humper Johnny Drama’s)
- Gorilla Humpers – 10 IC
Run to the Corner (3)
- Merkins – 10
- Carolina Dry Docks – 10
Run to the Corner (4)
- Bobby Hurley – 10 IC
- LBC – 10 IC
PAX then proceeded to the Shovel Flags
Mary:
- Sarpy Slammers, twice around
Name-a-rama was completed which led to:
Prayers/Announcements
- 2023 Turkey Trot is coming up.
- Heartland Hope 2nd shopping event upcoming.
- Swiper and Black Tuesday’s co-workers.
- Lots of illness going around.
- Health and Safety of us all as well our families.
- For all the unstated prayers.
COT: Today is the 248th birthday of the United States Marine Corp, I thank you for all that have or are serving. Your service has allowed us to have the freedoms we enjoy today. With that all of us can serve and be servant leaders in our families, this group, our communities. Take that servant leader mentality in all that we do and consider others above yourself. It’ll change your perspective and interactions.
Love you all brothers! Keep accelerating! AH
