Q: Biggie Smalls
PAX: Gunner, Crab Cakes, Firewalker, Gobbler, Trench, FNG • Tony the Tiger, Gipper, Toad Stool
Mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five F3 principles: free, open to all men, year-round outside, led in a rotating fashion, ends with COT
After providing the F3 Mission Statement and 5 Core Principles; Thanks, was stated for attending this morning’s Memorial Service; honoring some of the sports many of us have “lost” this fall: Cross Country, Volleyball and Football.
Began with a short Mosey to Warm-O-Rama:
13 IC – Don Quixotes,
13 IC – Tappy Taps,
13 IC – Tater Taps,
13 IC – Dive Bombers,
13 IC – Sun Gods,
13 IC – Chinooks,
13 IC – Cherry Pickers,
13 IC – SSH
A “Cross Country” mosey to Volleyball at the Veterans Memorial
Volleyball, to me is Bump – Set – Spike movements, PAX performed
100 – Squat/ Bobby Hurley/ Jump Tucks
Mosey to Football /”The Pit”
Circled up at mid-field and did:
- Up / Downs (5:00 worth) – high knees in between whistle
- 100-yard Football Shuffle, weave through PAX in Plank position
- 100-yard Bear Crawl Touchdown
- 100-yard Crab Crawl Touchdown
- 100 yard “Omaha” Run style w/ “High Knees” over PAX in plank position
Mosey back to Flags / 6MOM –> AMERICAN THORS, 1 to 10 progression. Started with 1 Big Boi and 1 American Hammer; then 2 and 2; then 3 and 3 all the way up to 10 and 10
9 PAX, including FNG, “Tony the Tiger”
COT:
Stress Bucket: Filling from everyday stress; only so much capacity/overflow
- Every time you exercise hole in the bucket
- Make time you visit a friend: hole in the bucket
- Make time to rest hole in the bucket
- Meditate / Go for a run: hole in the bucket
- Spend time with family: hole in the bucket
Keep finding those small self-care habits (putting holes in the bucket) to keep your Stress Bucket from overflowing.
