February 27, 2024 5:30 AM, Wild Kingdom, 43 degrees and not a gust of wind
PAX: Amadeus, TCB, Sweet Sweet, Big House, Shark Week, Peg Leg, Hosel Rocket, Da Fridge, Gundy, Switchfoot, Boob Tube, Holy Hammer, Overtime, Ketchup, Larry Legend
5:30 AM- Welcome to F3. F3 stands for Fitness, Fellowship & Faith. The mission of F3 is to Plant, Grow, and Serve small workout groups for the invigoration or reinvigoration of male community leadership.
The 5 core principles of F3.
- Always Free
- Open to all men
- Always held outdoors
- Lead in a rotating fashion
- Ends with a Circle of Trust (COT)
Credo- Leave no man behind, but leave no man where you find him
Disclaimer- I am not a professional; the exercises provided are merely suggestions; modify them as needed.
5:35 AM- Mosey to through the grass across the circle drive and back. About 10 yards of High Knees, Butt Kickers, Punters, a little bit of added stretching to close.
5:40 AM- Pre-Thang
Bench Work (Repeat 2x)
- 15- Step Ups
- 15- Dips
- 15- Merkins
- 15- Bulgarian Squats (each side)
5:50 AM- The Thang
- PAX formed small groups and a cone was placed in the middle of the soccer field. PAX would run to the top of the hill to the other light and turn around and run back to the cone on the field. One PAX would draw and card and all PAX would carry-out the exercise listed.
- Diamonds- Diamond Merkins
- Hearts- Wide Merkins
- Spades- Groiners
- Clubs- Mountain Climbers
- Any Ace drawn all PAX complete 5 Diamond Merkins, 5 Wide Merkins, 5 Groiners, 5 Mountain Climbers
6:05 AM Q called OMAHA and Mosey back to flags
6:10 AM Name-a-Rama
Announcements-
- Site launches coming up. This Friday (3/1) The Quarry (weighted workout at Peterson Park in Gretna) and a new site in Valley at DC West high school. Pop up coming next week
- Boob Tube’s birthday coming up, some random mumble chatter about Mrs. Tube
Prayer Requests-
- Tea Party and his M
- Bryan family lost their 8 year old daughter Reese. Keep this family in your prayers
COT- Thankful and Grateful
The definition of Thankful is expressing gratitude and relief
The definition of Grateful is feeling or showing an appreciation of kindness
A common phrase said to our 2.0’s by my M and I is “Thankful and Grateful.” It is said numerous times a week and is typically our first warning to our girls when we believe they are acting entitled or complaining about everything. A sticking point in my definitions is “feeling or showing.” I often check myself to see if my actions are showing my gratitude. Too often, I quickly throw out a “thank you” or “you’re the best” to my M, 2.0’s, siblings, parents, friends, and colleagues. But am I showing that I am grateful? Actions speak louder than words, so what example am I setting for others? Can we be more intentional in showing our gratitude? Make it a goal this coming week to be more action-oriented with your gratitude. Thank you men! Larry Legend