April 6, 2020: AO – The Colosseum/Temperature: A tremendous 62
Pax: Super Tasty, Selleck, Ice T, Sven, STELLA, Honey Stinger, Swinger, Black Flag, Merch, Greek Freak, Pony Express (Hate!), The Plague, Smashmouth, Biff, Bloodshot, Stink Bait, Tenderfoot, Z-Bo, Samples (RESPECT!), Beta Max, Dirty Bird, Sportiva, Tin Cup, Jeeves (RESPECT!).
Qs: Polaroid and Safe Ride
Safe Ride welcomed the PAX to the Colosseum promptly at 5:30am. The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. The 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.
Safe Ride reminded everyone that neither he nor Polaroid are professionals. There is a real risk of injury so please modify as necessary.
To start this beatdown the PAX moseyed 3/4 around the track and circled up at midfield for warm-a-rama:
WARM-A-RAMA:
Tappy Taps
Big Ones
Windmills
Imperial Walkers
Merkins
PRE-THANG
The PAX remained in the circle for Polaroid’s Pre-Thang: Motivators! Start at 10 SSH, then half arm motion SSH, just leg SSH, and then hop. Continue in descending numbers until 1. That activated the calves. Slow Pitch would be proud.
THE THANG:
Mosey to the North Endzone and break off into groups of 4.
For The Thang cones were placed 25 yards down the field and Safe Ride instructed the PAX the were to do the following:
Run to the cone and Back
40 Squats
30 Merkins
15 big boys
Cone Down and Back x 2 (meaning down and back twice)
40 LBCs
30 Bonnie Blairs
15 Hand Release Merkins
Cone Down and Back x 3
30 Squats
20 Merkins
15 big boys
Cone Down and Back x 4
30 LBCs
20 Bonnie Blairs
15 Hand Release Merkins
Cone Down and Back x 5
20 Squats
10 Merkins
15 big boys
Cone Down and Back x 6
20 LBCs
10 Bonnie Blairs
15 Hand Release Merkins
Cone Down and Back x 7
Safe Ride called OMAHA at 6:03am with nearly every single group completing the entire Thang. Well done, gentlemen!
MARY:
Box Cutters
Flutter kicks
Protractor
Freddy Mercuries
American Hammer Rancid Style
COT:
Polaroid shared how F3 has provided all three Fs to him over the past two years. Clearly, the first F has provided a tremendous amount of fitness and health to him. He’s a beast! The fellowship has also ben highly prevalent, with 2nd F events, coffeeteria, texts and Slack messages, etc… This group keeps you engaged and connected to your fellow HIM. Lastly, third F (Faith) has been instrumental.
Safe Ride touched on how F3 helps you accelerate all three Fs within the group. The first year in F3 Safe Ride saw his fitness, fellowship, and faith accelerate in his personal life. With that being said, Safe Ride admitted that he hasn’t lived up to truly implementing these principles and tools into his life outside of F3 over the past year. This is a reminder that we need to strive to utilize these tools in our personal and professional lives. We can be High Impact Men, not just between 5:30-6:15am but 24/7/365. Safe Ride encouraged the PAX to work on doing just that. That’s Safe Ride’s goal for year 3 in F3.
Much love,
Safe Ride
