Wednesday, January 13, 2021, 5:15am | Paradise Island | Regency Parkway| 27 Degrees with light breeze. A beautiful January in Paradise.
“Raw Hide”
23 PAX: BlueChip, TC (#Respect), WaterBoy, Sparty, Maaco, IceTea, Ferdinand, TonyTheTiger, Huffy, Flanders, Bubbles, JeanClaude, Plague, SlowPitch, DirtyBird, Gunner, Skipper, TatorTot, Biff, Chicklets (#Respect), Khakis (#Respect), Gobbler, FireWalker.
QIC: Firewalker
4:45 am Paradise Island Pre-Run: TatorTot, TC, Gunner, Plague & FireWalker
5:15 am Firewalker welcomed the Pax to F3 and Paradise Island. Firewalker shared the mission of F3 – to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Firewalker then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Always Lead in a rotating fashion and 5) Always Ending with a Circle of Trust (COT). Firewalker shared that contrary to popular belief; he is most certainly NOT a professional. Instructions were given… We split into two groups – SlowPitch took the TWO’s and FireWalker the ONE’s… Satellites acquired, running watches started and the pax split – IT WAS ON!
Warm-a-rama (parking lot)
- High Knees – 15 IC
- HillBillies – 15 IC
- Tempo Merkins – 20 IC
- Monkey Humpers – 20 IC
- Harry Rockettes – 15 IC
Thang
Pain Station 1 (Clubhouse)
- 10 – 8 Count BodyBuilder (aka… 2 Push Ups Burpees) – OYO
- Flutter Kicks / Arms Extended Parallel Above Head – 15 IC
- Mosey to PS 2
Pain Station 2 (Dock)
- Control Freak Merkins – Down on Down. Up on Up (20)
- BonnieBlairs – 25 IC
- Mosey to PS 3
Pain Station 3 (Planter)
- 10 – 8 Count BodyBuilder (aka… 2 Push Ups Burpees) – OYO
- Low Dollies / Arms Extended Parallel Above Head – 15 IC
- Mosey to PS 4
Pain Station 4 (Top of the World)
- Control Freak Merkins – Down on Down. Up on Up (20)
- 20 Bobby Hurleys – Single Ct, on Down
- Mosey to PS 5
Pain Station 5 (Regency Parking Lot)
- Circle Burp (Choppy Feet)
- Burpee on DOWN – each pax had a chance to call “down”.
- Mosey to Shovel Flags for Mary
Mary
- Hammers – 50 IC while both groups slowly emerged and converged on the shove flag.
6:10am Name-o-rama. See above.
Announcements/Prayer Requests:
- QSchool at the Pit on Saturday
COT
- Shared about my deep appreciation and excitement for the Pax of F3Minneapolis in welcoming my younger brother – Brickette (Hate) into their pax. He had been to one workout here in Omaha and has now found his way back. He showed up and found common ground with a few of the guys right away. Make the ask. Reach out to someone who need to know and experience F3.
Aye! Firewalker