Q: Blue Suede
F3 stands for Fitness, Faith and Fellowship, today we are going to focus on the Fitness!
Mission of F3: Plant, grow, and serve small workout groups for the invigoration of male community leadership.
Disclaimer: I am not a professional and these exercises are suggestions, so modify as needed.
• SSH –30IC
• Jump Tucks – 10
Todays workout is all about decisions. At each stop, one pax will call out an exercise of their choice. Then another will call out the number of reps.
Stop 1- One Pax calls exercise of their choice, another calls rep number (repeat 5x’s)
Stop 2- One Pax calls exercise of their choice, another calls rep number (repeat 5x’s)
Stop 3- One Pax calls exercise of their choice, another calls rep number (repeat 5x’s)
Stop 4- One Pax calls exercise of their choice, another calls rep number (repeat 5x’s)
Stop 5- One Pax calls exercise of their choice, another calls rep number (repeat 5x’s)
6MOM: One Pax calls exercise of their choice, another calls rep number (repeat 5x’s)
COT: We shared the COT today from Heavy Metal to honor those guys and the change in leadership at that AO! See below
COT: Today is a special day for Folsom, Betamax, Heavy Metal, and F3 Omaha. Today the Site Q responsibilities will be handed from Folsom to Betamax.
Folsom speaking here: This hand off has taken on a whole new meaning for me in the midst of this pandemic. F3 isn’t meant to be a small group of leaders whipping the rest of us into shape. F3 is meant to be a group of men all becoming leaders together, getting in shape is just a bonus. Boy do we need leaders now. I can say for myself that F3 has made me a leader. I may be too out of breath to cheer someone else on, but I’m always thinking it. I’ve gone from a Sad Clown who thought it was good to sit on the sidelines and make snarky comments at the doers to one of those doers recruiting men to join us. I’m doing my best to bring others along, but being a leader isn’t easy. If it was everyone would be one and we wouldn’t need F3 to show us the way. I can’t think of a better example of the power of F3 to transform us than the HIM I’m handing this shovelflag to. I always size up the new guys. I can’t help myself. There was no doubt to me that Betamax was out of shape but I also noticed something else as he came back day after day, he had heart. Betamax hit the accelerator and never looked back. I’ve been so impressed watching him become the HIM he is today. I can’t wait to see where he takes Heavy Metal. Congratulations Betamax! I’m sure Beta has a few words to share with us too.
Betamax speaking here: They say it takes 66 days to form a habit and I would say since finding F3, that is exactly what I have done, thanks to you, my brothers in the morning gloom. Each of you have rallied around me and encouraged me to accelerate every day whether you know it or not. Many of you have been a Site Q or have led a workout, while others have “picked up the six” and looked for natural opportunities to lead, and I encourage you to continue doing just that. I look forward to rallying with you all and seeing the growth of F3 in Omaha as I proudly accept the shovelflag for the “Strongest AO in the Midwest.” Together we are strong.
I’ll leave you with this to reflect on:
Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up, But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.