06/30/2022, 5:30 AM | The Steel Mill | 72 degrees, 59% humidity, 10 MPH S Wind
Full Metal Jacket Beatdown:
20 PAX: Chernobyl, Cop-a-Squat, Dozer, Duracell, Farva, KOA, Levy, Low Flow, Mako, Milo, Mr. Hanky, Oil Can (FNG), Razzle Dazzle (FNG), Rooney, Schnapps, Shingles, Stranglehold, Sweet Roll, Taxman (FNG), Animal House.
QIC: Animal House
5:00 AM Pre-run (8): Chernobyl, Duracell, Farva, KOA, Low Flow, Milo, Sweet Roll, Animal House.
Ruck (1): Shingles
5:15 AM Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Animal House then recited the 5 core principles of F3. 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).
Animal then informed the group that he is not a professional and to modify as necessary.
Friendly New Guys (FNG’s)? Why yes, we do, three to be exact.
Mosey to Lincoln Road and back
Warm-o-rama @ the Shovel Flags
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Forward Sun Gods IC
- 10 Forward Sun Gods IC
- 10 Imperial Walkers IC
Full Metal Jacket
- 12 Deep Squats
- 10 Burpees
- 12 Straight Leg Deadlifts
- 10 Air Squats
- 12 Forward Lunges (IC)
- Walking Lunge – Cones and back
- 12 Merkins
- Bear Crawl – Cones and back
- 12 Kneeling Shoulder Presses
- Forward Crab Walk – Cones and back
- 12 Bent Over Row
- Walking Plank – Cones and back
- Rinse and Repeat 3 times
Cut a Flip (I called this Flip a Cup, I think that is a much better name)
- 5 Merkins followed by 5 Big Boys (10 rounds – Each PAX counted)
Mary:
- 20 Sarpy Slammers
Name-a-rama
Named 3 FNG’s
- Oil Can brought by Low Flow
- Razzle Dazzle brought by KOA
- Taxman brought by Milo
Prayers/Announcements
- Travel and activity safety this holiday weekend
- 6/27 Redwings Shovel Pass – Convoy to Blades of Glory
- 6/30 The Labyrinth Launch – Ozark
- 1776 Patriot Games, Saturday, 7/2
- Oracle 5:30 AM & 7 AM
- The Pit 6 AM – Changing to The Sanitarium
- The Canyon 7 AM
- Dragons Liar 6 AM
- 7/11 The Octagon – Ice T to Golden Pike
- 7/16 The Oracle – Cheap Seats to Hei Hei
- 7/23 The Pit – Gipper to Chernobyl
- 7/29 The Combine – LPC to Kill Switch
COT:
Replacing “Why is this happening to me?” with “What is this trying to teach me?” is a game changer. Things happen for us to learn and grow from, when we realize this, our perspective shifts from disempowered, to empowered.
Control what you can control, learn, and move forward.
Aye, brothers! Keep accelerating! AH