11/28/2023, 5:30 AM | Wild Kingdon | 19 degrees relatively calm.
17 PAX: Boob Tube (FNG), Da Fridge, Duracell, Farva, Gigablast, Grease Fire, Gundy, Oscar, Picasso, Razzle Dazzle, Schrute, Shark Week, Sweet Sweet, Swiper, Switchfoot, T Ball, Animal House.
QIC: Animal House
At 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 as there is a chance of injury.
Gigablast and Shark Week brought out FNG Mark who is now known as Boob Tube. Welcome Boob Tube, so glad you came out this morning.
Warm-o-rama:
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Forward Sun Gods IC
- 10 Backwards Sun Gods IC
- 10 Big Ones IC
We started with a Mosey around the circle.
Next, we proceeded to goose poop island and did Cut a Flip, with everyone leading one exercise.
- 5 Merkins
- 5 Big Boys
Then we moseyed to the far end of goose poop island.
Circle Jerk:
- Run half of goose poop island and do an exercise, repeat.
- 10 burpees
- 10 LBCs
- 10 merkins
- 10 air squats
- 10 dry docks
- 10 overhead seal claps
- 10 monkey humpers
Then we moseyed back to shovel flags
Aiken Legs 20 (IC):
- Jump Squats
- Monkey Squats – Plank, jump feet to hands and then back to plank.
- Alternating Lunges
- Cheerleaders
Head back to goose poop island for…
Mary:
Farva Beans (IC) 5 each person rotating directions.
Name-a-rama was completed where Mark was F3 named Boob Tube. Naming rights go to Duracell followed by:
Prayers/Announcements:
- F3 Retreat, starting January 3 at 5 PM and ending on January 6.
- Prayers for 1974 as he continues to deal with the loss of Dahlia.
COT:
My youngest has been struggling a bit with what’s his thing, where he fits and with the added bonus of raging hormones of a 14-year-old. It all came to a head this weekend in some friendly competition. We played a game created by my lovely MIL which entailed throwing paper towels into a wheelbarrow. He struggled to make shots which led to many, his mother included to give him a hard time. He did not take it well and stormed off, frustrated, and upset. This provided me and my M the opportunity to have an intimate chat with him. Long and short, we let him know how much we loved and how proud we are of him, plus it allowed us to give him our time.
Tell those that you love that you love them. Then give them time, even if it is just for a moment.
Love you all brothers! Keep accelerating! AH