Date: 02/22/24 | Location: The Sanitarium| Start Time: 5:30 AM | Temp: 42
Title: “The Long and Winding Road”
Total PAX: (18)
Q: G String
PreRun/Ruck: Farva, Red Ranger, RayBan, Boss Hog, Cougar, Red Wire, Ichiro, G String, Animal House, Ogre, Hip Hip
At 0530, G String welcomed the PAX to the F3, stating they found themselves at the Sanitarium. G String stated that F3 stands for fitness, followship, and faith. He covered 5 core principles – it’s free, open to all men, always outside, it’s led in a rotating fashion, and it ends in a circle of trust. He told them that we leave no man behind and no man where we found him. G String stated the Mission Statement of F3 – to plant, grow, and serve small workout groups for the invigoration of male community leadership. He claimed to not be a professional and asked that PAX modify as necessary. He asked if there were any FNG’s and there were none.
Warm a Rama:
10 box jumps while the partner did AMRAP coupon curls . We did this about two times, then dropped the coupons (gotcha) and moseyed to the long and winding road (about 0.5 miles away due west of 84th street).
The group would run up the hill to the top, then on the way back down, stop at the first station and perform the exercises. Repeat this process for stations 2 and 3.
Station 1: 20 merkins, 20 squats, 20 big boys.
Station 2: 20 T merkins, 20 jump squats, 20 heels to heaven.
Station 3: 20 no cheat merkins, 20 johnny dramas, and 20 burpees. Hip Hip was about to punch G String once he asked him to lead this one.
At about 6:03, Omaha was called so the group could mosey back to the flags in time. Traffic was picking up by now, so caution was taken when crossing back over 84th.
Once at the flags, 18 Sarpy slammers were done.
Name-o-Rama: Animal House, Hip Hip, Busser, Woodstock, Mr Hanky, Mortar, Boss Hog, Million Dollar Man, Ichiro, Red Wire, KOA, Duracell, Ogre, Farva, Ray Ban, Noodle, Squeaky Clean, G String
FNG’s: None
Announcements: 2.0 beatdown planned for the Pit on March 30th.
Prayers/Intentions: Sputnik, Pitstop and fam, Dr Zoro and fam.
COT: Switch to first person…
I shared with the group a few takeaways I had from a podcast I had recently listened to about being a Super Communicator.
- Active listening and avoiding verbal nudges (yeah, uh-huh, right) while the other is speaking.
- Preface a awkward conversations with that fact that “I’m going to try to say this and correct me if I’m wrong”
- Three step loop = Ask a critical or deep question, repeat back to the speaker what you think their response was, and ask if you had it right. It’s the third step that is most crucial because this tells the speaker that you’re trying to understand them and if their message wasn’t clearly explained, they have an opportunity to try again.
- Follow up from meaningful conversations with a text or email just notifying the individual that you enjoyed your conversation. It means the work to a speaker to hear that someone was paying attention to them.
G String prayed us out. – Aye!