October 9, 2020 | The Combine | Kiewit Middle School | 66˚ F Cloudy

PAX: Patton, Beta Max, Armbar, Mufasa, Tuna Fish, Roll Bar, Mac and Cheese, Wilson, 40 Oz, The Curse, Cataract, Ryan Kane (FNG), Spreadsheet, Thomas, Ledeux, Fungo, Sparty, Tomb Stone, Blue Suede, The Plague, Griswald, Scrapper, Hard Hat, Sister Act, Merch, Tator Tot, Road House, Panty Hose, Khakis(respect), Tube Socks, Convoy, Magic, Sgt. Slaughter, Two Step, Bubbles, Skipper, Biff, L.P.C., Night Crawler, Toto   

Q: Toto

Welcomed 40 PAX to The Combine. Toto explained the mission and principles of F3, checked for FNGs (x1), gave necessary disclaimer, and reminded PAX to modify as needed.

1 – Warm O Rama 

400 M Mosey

20 Side Straddle Hops IC

10 Tappy Taps IC

20 Windmills IC

10 Sun Gods

2 – Thang

4 Stations located 100m apart around the track. The travel between each station consisted of Butt Kicks (1 to 2), Backwards Run (2 to 3), Bounding (3 to 4), and Bear Crawl (4 to 1). Using the F3 Workout Deck of Cards, stations 1-3 consisted of 13 exercises to be picked at random by each passing group. PAX split into groups of 4 and relocated to their corresponding stations. Each group controlled their own destiny by pulling a random card at each location and performing the exercise until relieved from the proceeding station. Station 1 controlled the push. 

Station 1 (CARDIO)Station 2 (CORE)Station 3 (LEGS)Station 4 (UPPER BODY)
High Knees – 15 IC Plank Jacks – 15 ICYou name it, PAX did it!You name it, PAX did it!You name it, PAX did it!

3 – Omaha Called at 5:50

Ended with American Hammers IC. 40 total

COT – A reflection on ATTITUDE.

Often we forget just how impactful our attitudes are to our loved ones, our peers, ourselves, and even our communities. If your struggling with a negative attitude, for whatever reason it is, remember that even just displaying positivity in the face of total frustration can relieve you of that stress and the stress you may be causing on those around you. Be aware of your surroundings and the vibes you feel from other’s. Surround yourself with other positive people and share the power of positivity with those infecting us with their negativity. Check your attitude often and gain the courage to address the attitudes of others by letting them know how it is impacting you positively or negatively.  

A few quotes to sum it up:

“People may hear your words, but they feel your attitude.” – John C. Maxwell.  

“An attitude of positive expectation is the mark of the superior personality” – Brian Tracy

“Weakness of attitude becomes weakness of character.” – Albert Einstein

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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