12.21.2023 Labyrinth – Q Lite-Brite

Site: Labyrinth 

Site Q: Pit Stop

Conditions: 32 degrees and calm

Q: Lite-Brite

PAX: 16

FNG: 0

5:30am

F3

-Fitness

-Fellowship

-Faith

5 Core Principles 

-Free

-Open to all men

-Always held outdoors

-Lead in a rotating fashion

-Ends with a COT

F3 Mission Statement 

-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership

Credo

Leave no man behind and leave no man where you found him.

Disclaimer

-I am not a professional, modify as necessary 

Mosey to the daycare

Warm-A-Rama: 

Sun Gods Forward (x15 IC)

Sun Gods Reverse (x15 IC)

Tappy Taps (x15 IC)

Big One’s (x10)

Runner Stretch R (10 Count)

Drop to Elbows (10 Count)

Pigeon R (10 Count) 

Runner Stretch L (10 Count)

Drop to Elbows (10 Count)

Pigeon L (10 Count)

Air Squat (x30)

Mosey down to the Maize Flags

Number off 1 and 2’s 

1’s Jog the length of the parking lot and back

2’s AMRAP LBC’s

Switch

1’s Jog the length of the parking lot and back

2’s AMRAP Merkins

Switch

20 Monkey Humpers IC at the flags

Mosey around the East side of Maize on the new path, over the bridge to the street

Number off 1 and 2’s 

1’s Jog to the first light pole and back

2’s AMRAP LBC’s

Switch

1’s Jog to the first light pole and back

2’s AMRAP Merkins

Switch

20 Monkey Humpers IC

Mosey back down on the Westside of the Maize and back to Atlas

Number off 1 and 2’s 

1’s Jog to the first light pole and back

2’s AMRAP LBC’s

Switch

1’s Jog to the first light pole and back

2’s AMRAP Merkins

Switch

6:00 Omaha mosey back to the flags

Mary:

American Hammers

NOR

FNG: None

Prayers & Announcements:

-CSAUP End of January Gretna East

-Holiday travel

-Gator Festivus 

-FF/BP Convergence

-Boundryline open Monday

-Pit Stop sister

-Patty’s Mom

COT:

Something you need to hear today:

No matter how hard it gets, trust the tough times won’t last forever. I know it’s hard to see now, but you will overcome this, and what’s to come. 

For now find the comfort in the fact you are not alone in what you are feeling, you are not alone with what you are going through.

I promise you are not alone.

Aye,

LB