AO: Paradise Island
Date: February 17, 2021 5:15 AM Conditions: -1F @ 5:15, Clear Skies Q: Waterboy
PAX: Sister Act, Vanilla Ice, Gunnar, Icyhot, Biff, Ice-T, Jean-Claude, Sparty, Chicklets, Skipper, U-Haul, Othello, Bluechip, Vandelay, Lucky Charms, Hardhat, Toto, Greasefire, Slowpitch, Grillz, Water-boy
I arrived about 5 minutes prior to start. A few HIM had already completed a pre-run.
I recited the mission:
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
I assured all that I am not a professional at this so please modify as necessary.
Mosey – 1⁄4 mile Stretch
● Side Stradle Hop – 30
● Tappy taps – 20
● Side Stretch – 20
Run – 1⁄2 miles Pacific
● ● ●
Run – Dock ●
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Hand release Merkins – 20 Copperhead Squats – 20 Burpees – 10
1⁄4 mile
Merkins – 20 Sumo Squats – 20 Burpees – 10
Run –
Harney St. Bottom
● Diamond Merkins – 20
● Squat Jacks – 20
● Burbees – 10
Run – 1⁄4 mile
1⁄4 mile

Harney Top
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Run – Mary ●
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I’ve had a little mantra that I’ve held in my heart for about 25 years. I heard it when I was in high school and it has found me again and again. I come back to it quite often. It’s a quote from John Paul II, an interpretation of the Gospel of John.
Do not be afraid
Do not be satisfied with Mediocrity.
Put out into the deep and let down your nets for a catch.
I often find myself having fear of the future or fear to take the next step. Many times in my life I’ve felt the desire to just stand still, to say this is good enough. I can’t find the courage to move forward to take the leap. To look at all the obstacles that lay ahead. Both real and unreal and to want to quit.
When I’m feeling this way. This mantra comes back to me. It has taken 20 years to realize this is god speaking to me, saying it is alright. There is nothing to fear, live your life as best you can, and take the leap. That is what we are doing every morning we come out here. When it’s -10F we are looking past our fear to come out here because we do not want to be satisfied with mediocrity. When we come out here and push ourselves and

Fomaha - 3663 posts

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

Paradise Island

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