10/23/202 | AO – The Combine | Kiewit Middle School |39 Degrees clear and windy
PAX (20): Pantyhose, Birdman, Tube Socks, Nailed It, Mac-n-Cheese (Hate), Spreadsheet (Hate), Sparty, Windex, The Curse, Splinter……Cell, Armbar, Scrapper, Chisel, Biff, Toto, Misery (FNG), Cataracts, Beethoven, Crasher (FNG), LPC.
QIC: LPC
Welcome To F3
Mission of F3
Plan Grow and Serve small workout groups for the invigoration of male community leadership
5 core principles
100% Free
Men Only
Always Outdoors
Peer Led
Always ends in a Circle of Trust
Mosey T around parking lot football field for warm-a-rama
Warmarama:
SSH 30 IC
Tappy Taps 15 IC
Imperial Walkers 15 IC
Windmills 10 IC
Thang:
In teams of 2, PAX split in half starting at opposite stations. Begin by performing exercise A at the starting station then running to the next station to perform exercise A. Returning to the starting station to perform exercise B. So on and so forth until the workout switches halfway through. Then the teams return to the same sequence just with different exercises until OMAHA.
| PART 1 | PART 2 |
| A PLYO PUSHUP 20 B BIGBOY W/ PRESS 10 A AIR SQUATS 20 B LUNGES 20 | A BACK SQT 20 B FRNT RK LUNGES 20 A PUSH UPS B BIG BOY SITUPS |
Mary
1:1 big boys & Merkins 1:1-5:5
Around the world American Hammers
Prayers/Announcements
Attention to social distancing for Covid Fellow Brother from Arkansas who lost a child.
COT MESSAGE
Grateful to be surrounded by this group of men and be present to put work in!
Today I had a plan for the workout and it didn’t come to fruition. I failed to fully account for what was needed and conduct the work out. Turns out I had to adjust on the fly and recreate a workout. It could not have been a better blessing. I was uncomfortable, out of my element and forced to decide, communicate, and act on a new plan. Moral of the story is, often times things don’t go as planned and I can have a tendency to play the victim role of “wow is me, why is this happening to me”. I can go into a state of wallowing or wanting sympathy. This does not serve anyone. If I look at it from the viewpoint of THINGS HAPPEN FOR US NOT TO US. Allows us to seize opportunities of growth and arise to challenges as a leader not a fall them as a victim.
Sparty took us out in Prayer
LPC,
Aye!
