Workout F3 – FLAG PASS
November 21th, 2023| Sanitarium |PLHS| 25 degrees
#’s Pax: 50
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QIC: Knobs, Swiper, Double Dip, Boss Hogg
5:00am Pre-Run: lots of packs members!
5:30am Knobs Welcome’s everyone –See how hard you are willing to work because everything is training for something! Also, reminding the HIM’s of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Swiper 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – ____
Double Dip reminded the PAX that we are not professionals. Modify as necessary. From this point forward there is a real risk of injury.
5:32am Warm-a-rama: Mosy around the parking lot. End up at the high north parking lot. Packs will circle up. 15 Side straddle hop. 10 happy taps, hold down the right leg for 10 seconds then the left leg for 10 seconds. 10 goofballs then finally 10 cherry pickers.
5:40am Knob’s Workout: Parking Lot Grinder. Start in the Northeast lot. Pax get into a long line facing east.
- 21’s:
- 10 Merkins at Beginning; Lunge to next parking row;11 Air Squats; jog back to start
- 9 Merkins, lunge to second parking row; 12 Air Squats & jog back
- Rinse & Repeat
Mosey to the Hill.
5:47am Swiper’s Workout
We would partner up and each Pax would do 20 Rocky Balboa sit ups on the edge of the hill and switch. Rinse and Repeat a second time.
Then we do 11s. 1 Burpee at the bottom and 10 Knee Ups at the top.
5:53am Double Dip’s Workout
Mosy to the wall out the north gym.
- Packs will have a partner crossed from them at the wall.
- 20 Donkey kicks on the wall, while partner is doing Bonnie Blair’s
- Switch side so that the each guy will complete the other exercise
- 15 dry Carolina docks on the wall, while partner is doing hydraulic Squats
- Switch sides so that the each guy will complete the other exercise
- 10 Balls to the wall Alternating Shoulder taps, while partner is doing Johnny Dramas
- Switch sides so that the each guy will complete the other exercise
6:03am Boss Hogg’s Workout
- 15 frozen Freddie’s
- 15 gas pumpers
- 15 big boys
Mosy
6:08am Merry Sarpy slammers rancid style
- The Name-a-rama: Simmons, Lady Bug, Woodstock, Jackson 5, Tator Tot, Squeeky Clean, Ogre, Rooney, Irish Car Bomb, Red Wire, The Plague, Longboard, Mr. Hanky, Chubbs, Fireworker, Feeny, Schnapps, jean-Claude, Duracell, Animal House Belding, Shocker, Schrute, q-tip, Big Rig, bobsled, Truck Stop, hip hip, Baby Shark, Girldad KOA, Khakis, Farva OG, kickstand, Busser razzle Dazzle, Cougar Fun Dip, Chernobyl, Sweet Roll, Ischro Sundance, Ray band, Switchfoot, Amadeus, Knobs Swiper, Double Dip Boss Hog!
- Announcements:
- Turkey trot Thursday
- Durecel steel mil
- Bring cans
- Nugent flag from baby Shark to sweet roll
- Prayer Requests:
- Shrutes family dog is being put down
- Cathy and Thomas recovery
- Dr Zorro’s family
COT
Flag Pass
Everything is training for something.
Thank you Knobs,If it weren’t for you having a vision to lead a site at Plhs and listening to the Metallica song Sanitarium we would not be here. Everything is training for something.
Thank you Swiper, for believing in my ability to lead this site like you did after Knobs. From the Shed teardown, moving benches around the school, and taking out the plywood from the north gym, F3 has made the Sanitarium site better. So thank you all for joining me in this journey. Everything is training for something.
Thank you JC, firewalker, Squeaky Clean, Fun Dip, Chernobyl and many others that have helped me along this journey.
I believe I missed twice at the Sanitarium. I’m pretty sure that’s close to what Swiper did in his tenyear.
Everything is training for something.To Boss Hogg, what can I say, I picked someone who is better looking, can grow a beard, and who can run faster than me. He will be an improvement. I had a few guys on my list for taking over this site, but I only talked with one. After talking with Boss the first time, I knew I found the right guy. Such a beautiful name Boss Hogg. After we say, Go GET THEM DUKE BOYS!
How many flag passes can say say they cam up with the name for the next site Q.
Everything to training for something. I don’t know where you are in life, your job, your family, your dreams, but I do believe that there are things that are put in our life’s path that once completed will give us the strength, will, clarity, belief that we can overcome the next thing. Beauty of F3 is that we help each other train for the next thing. So keep calling on those guys close to you or not close and invite them to pre run or pre ruck or do 100 burpees in a day for the next 3 months or talk with a HIM that’s going through something that you went through already. It all is training for something!
Aye! Double Dip