Not The Canyon – The Armory – I apologize
The Armory 8/19/22
Q: Biff
PAX: Vlasic, Mufasa, Obi -Wan, Armando, Old Spice, Chip n Dale, Robin Hood, Stormchaser, Backcountry, Pit Stop, Bogi, Schnitzel, Kick stand, Lincoln Logs, Yodel, T-Swift, Gator, Fine Print, Bunny Slope, Ozark
F3 – Fitness Fellowship and Faith
Mission Statement
“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”
Disclaimer
“I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe”
5 Core Principles
Free
Open to all men
Peer led
Always outside
End with COT (Circle of Trust)
Warm-a-Rama
Let’s make like a tree, and get out of here.
Mosey’d over to the east football field and circled up for:
15 Imperial Walker IC
10 Little Baby Arm Circles IC Reverse
Pre-Pre Thang
Stayed in our circle and introduced the Fire Drill:
Fire Drill IC (Chop feet, each yells Fire, drop roll right, merkin, roll left, merkin up)
A few PAX including YHC got fairly dizzy and had to modify from all the rolling but we made it around the circle.
Plank Bobby Hurley ring of fire – In-Turn
Pre Thang
Runny-Joggy – There is the culturally insensitive term for this run I have heard called Indian run, the boring name called chain run but I liked this name I found on the Lexicon – Runny Joggy. The PAX counted off and then the 21 PAX all paired up with 1, 11 and 21 together, 2 and 12 together, 3 and 13, so on. My hope was that PAX who might pair up with someone they had not before, in my case I paired up with Pit Stop and Stormchaser, both of whom I had not talked to much before.
Runny Joggy is a run where in our pairs we got into a line and the pair at the end of the line sprinted up to the front and then slowed down to a jog, then each pair in turn sprinted up to the front and led. We went about ½ mile west along the trail before turning around and running back to the field across the pedestrian bridge.
Thang
The Thang consisted of 3 stations:
Station 1 (5 Each)
Groiners IC
Tempo Merkins IC
Chinook squats
• (one chinook IC, one squat repeat)
American Hammer IC
Bear Crawl to Station 2
Station 2 (5 Each)
Star Jack (Squat Jump with Arms in X)
Bro-kins – Partner Merkin with a high 5
Imperial Squat Walker IC – 4 count
• (squat, left knee right elbow, squat, right knee left elbow)
Flutter Kicks IC
Moon walk to Station 3
Station 3 (5 Each)
Dancing Bears IC
• (Bear Crawl Position Lift right arm left leg, then left arm right leg)
Hand release merkins
Bobby Hurleys IC
Heels to Heaven IC
Dead Legs – Lunge four steps squat to Station 1
We then ran back to the shovel flags for Mary.
Mary:
Ivan Dragos, Kobe Crunch, Canoe Crunch, accordion crunch (side)
Before calling Omaha the PAX were given 1 quiz question, What is the name of Doc Browns wife in the back to the future movies? Gator (chomp) correctly answered Clara saving the PAX from 10 Burpees, we settled for 2.
COT:
The pastor at the church I attend likes to say the following:
“Hang out with me long enough and I will highly disappoint you, then we will find out if we really love each other.”
This phrase strikes me each time I hear it. We are all human and make mistakes, we let each other down, we especially let down those closest to us at times. How you react to being let down by someone is a test of your character. Are you going to hold onto that grudge or do you love them enough to forgive them and work out the differences you have? Challenged the PAX to forgive someone they were holding a grudge against and to show how you much love them by taking the first step toward reconciliation.
Announcements/Prayers:
2 Club Conundrum on 8/26
Prayers for Landsbury’s daughter who has a head injury. Prayers for my mothers knee surgery and my grandmother who broke her arm.
Aye, Biff