Date: 11/17/2023

PAX(15): Stranglehold, Cobra Kai, Ray Ban, Lansbury, Ladybug, Oscar, Nae Nae, Splat (FNG), Dundee, FedEx, Low Flow, Girl Dad, OG Kickstand, FOB (DR), Busser

FNGs: 1

AO: The Belltower

QIC: Busser

Conditions: right about 32 degrees, light wind 

At 5:15am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles (free, open to all men, always outside, led in a rotating fashion, and end in a circle of trust), the mission statement (to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership), the credo (leave no man behind, but leave no man where you found him), and the disclaimer

Disclaimer: I am not a professional, please modify the exercises as necessary as there is a real risk for injury.

Warm O Rama: Quick WoR of SSHs, Tappy Taps, and Big Ones and I explained the goal today was to enjoy each other’s company while working hard and trying to be loose.

Pre-thing: we moseyed over to the wall near the entrance to the school where we completed 2 round of descending time/rep counts of the following:

  • Wall sit Coupon pass (60 seconds, 45, 30)
  • Donkey Kicks (20, 15, 10) (counted in Dongs)
  • Chicken Peckers (20, 15, 10)
  • Plank hold (60 seconds, 45, 30)

I had three rounds planned, but cut the 3rd out to make sure we had more time for the main thing.

The Thing: we headed over to the track and field for us to work through a string of pearls type beatdown. Laps around the track with exercises after each lap, always ensuring we pick up the 6. (all goofball reps to be counted in Dongs)

  • Lap 1: 10 Flying Squirrels (no merkin burpee), 15 Monkey Humpers, 20 goofballs, 25 merkins
  • Lap 2:  10 Monkey Humpers, 15 goofballs, 20 merkins, 25 flying squirrels
  • Lap 3: 10 goofballs, 15 merkins, 20 flying squirrels, 25 monkey humpers
  • Lap 4: 10 merkins, 15 flying squirrels, 20 monkey humpers, 25 goofballs

We made it through 3 laps before calling Omaha

Mary: Sarpy Slammers (counted in dongs)

Name O Rama: all pax listed above were present 

Announcements: Thankful Trot, Canned Food Drive

Prayers: McCue family, people who may not find the holidays to be a happy time of year

CoT: Many of the exercises in the beatdown today have goofy names and some are just goofy exercises. We even counted some of the cadence in “dongs”. The point being, we can get the job done without always being so serious with ourselves and those around us. Sometimes we need to just let ourselves act like fools and “dong” around a little. 

YHC closed us out in prayer.



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