AO: Top Rope, Aldrich Elementary School, 32 degrees
Q: Short Sale
PAX: Cataracts, Rollbar, Tugboat, Armbar, Patton, Warrio, Moon Man, Fudd, Slap Shot, Chippendale, Doppler, Kill Switch, Chucky, Hard Hat, Half Shell, Nailed It, Thera Band, Tubesocks, Magic,
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.
Small mosey up the hill to the parking lot
15 Tappy Taps IC
20 Cherry Pickers
15 Big ones IC
25 SSH’s (first 14 out loud and the last 11 quiet). PAX miscounted so we enjoyed some wrestling style merkins (hold 1/2 way down and hold at the bottom)
30 Bobby Hurley’s
20 Flutter Kicks IC
50 Lunges – Alternating Legs
40 Carolina Dry-docks
30 Monkey Humpers IC
20 American Hammers IC
10 Alternating Shoulder Taps IC
50 Seal Claps
40 Diamond Merkins
30 Moroccan Night Club
20 Pickle Pushers
50 Imperial Walkers
40 Ranger Merkins
30 Air Squats
20 Heels to Heaven IC
10 Hand Release Merkins
Exercise: each member of PAX broke off into 4 groups and completed each exercise down the list before moving to the next station. Rinse and repeat as needed.
Around the circle American Hammer count off
Spartan Race is quickly approaching, keep EH’ing guys, it will be a blast
Rollbar mentioned the main F3 ruck event that will be happening in July down in STL. Be on the lookout for more details.
Tugboat asked for prayers for a friends dad, Don, who was undergoing a procedure today
I asked for prayers as my M’s father continues his journey with lung cancer
“The only thing tougher than a wrestler is his mom!” Today is my mother’s birthday. I am blessed to have her in my life and draw strength from her. I encourage everyone to take a moment today to call your mom and tell her how much you love her. If your mom isn’t in your life, find a woman who is like a mom, maybe a co-worker, friend or mother-in law. If your mom is no longer with us, take a moment and draw her closer to your heart for the day. We often tell the ones closest to us that we love them, need them and appreciate them but do we ever take the time to truly tell them how important they are in our lives. Take this chance to tell that person today.