“Transformation” 22 PAX: BlueSuede, CuttingEdge, VanillaIce, IceTea, Cataracts, Samples (RESPECT!), Huffy, Stella, Grillz, Folsom, StinkBait, Flanders, BroadSide, SisterACt, Waterboy, BoilingPoint, ToadStool, SafeRide, SlowPitch, Saul, Swiper, QIC: Firewalker 5:00 am Battlefied Pre-Run: Grillz, Cataracts, BlueSuede, Saul, Swiper, SlowPitch, IceTea, 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) and a bonus principle #6) We do not stretch! BlueSuede inquired as to whether or not Firewalker was a profession; he most assuredly informed the pax he was not. Satellites were acquired, running watches started and the pax split – IT WAS ON! 5:16-6:10am Warm-a-rama Moroccan Night Clubs – 15 IC Jump Tucks – 15 on up 10 Burpees OYO Pre-Thang We mosey’d through a small entrance in the fence onto the road at the bottom of the hill. The pax were instructed to pair up. One partner would do defensive shuffles which the other partner ran up the hill to the light and back two times each and the group shuffled until the 6 was in. While running down the hill, the pax shuffling looked like a cool game of Frogger which made Firewalker really happy and regardless of what happened after this would declare this Q a success. Thang Pax kept their same partners and were given instruction for the ladder Firewalker dreamed up. With their partner, pax were instructed to complete the first exercise on the page, run down and back together (about 40 yards) and then complete the first and second exercise and continue to build until OMAHA! 1- Bobby Hurley’s – 15 SC 2- Merkins – 15 SC 3- Monkey Humpers – 15 IC 4- Alt. Shoulder Taps – 15 IC 5- Groiners – 15 SC 6- Tempo Merkins- 15 IC 7- Jump Squats – 15 SC 8- Carolina Dry Docks – 15 SC 9- Imperial Walkers – 15 IC 10- Diamond Merkins – 15 SC 11- Alt. Ankle Touches – 15 IC 12- Apollo Ohno’s – 15 IC Mary 15 Dying Cockroach’s – In Cadence 15 Gas Pumpers – In Cadence Marge / Homers – I have no idea how many we did but hearing the veteran pax groan and the newer pax giggle made all the pain worth it! We ended with 15 Sarpy Slammers – In Cadence 6:10am Name-o-Rama was completed. See above. Announcements/Prayer Requests: First Friday Lunch – 11:30 until whenever Folsom falls asleep. Folsom confidently reminded the pax his nap time is 3pm. Mega Blocks Pop-up with Huffy on Friday @ Stinson Park / Cornchucker Handicap. Queen Service Challenge wrapping up Friday! TCAPs to all the pax participating, supporting, and encouraging. Still time to donate a few pounds! Reach out to Doppler! 3-Year Anniversary Convergence – April 24th at the Pit. No other Saturday locations Easter Weekend! Prayers for those working in our Churches who will be doing their day job as we celebrate Easter! COT Transformation of the MIND. Changing how we THINK so we can ACT and live Right. Romans 12 talks about RENEWING OUR MINDS. Changing how we think. This goes for the pax of F3 as we pursue fitness, fellowship and faith transformations in life. We are ALL slowly being transformed day by day. Make the most of today! Aye! Firewalker

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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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