4/7/2021, 5:15am | Paradise Island |54deg with a cool morning after the rain

“No Regrets”

# of PAX: 28 HIM Demogorgon, Sven, FireWalker, Brazilian, Othello, The Plague, FDIC, Honey Stinger, Khakis (Respect), Vandelay (Respect), Ferdinand, Black Jack, Blue Chip, Merch, Slow Pitch, Icy Hot, Tater Tot, Sister Act, Jason  (FNG-Sparky), Gunner, Ict-T, Stink Bait, 2-Step, Vanilla Ice, Biff, Blue Suede, Skipper

Q:  Tony The Tiger

4:45am​Pre-Run– Tater Tot, Plague, Gunner, FDIC, Vandelay, FireWalker

5:15am​TTT welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.   We had one new FNG today! Welcome Sparky!

TTT then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  

Warmorama at the shovel flags consisted of


10-Tappy Taps (my favorite)

Pax moseyed to the grass patch across from the flower pots.

At this point the Pax started to wonder if what they thought was happening was really going to happen….you bet it was!

Starting at the bottom the Pax did the following workouts


10- Werkins

10-Plank Jacks-IC

20-Alternating Shoulder Taps-IC

20-Captain Thor Abs 1:4 ratio  (Get to 5:20)on up 

Pax then ran up the Rose 

At the top of the Rose we did the below workouts’

10-Bobby Hurleys

10-Copper Head Squats-IC

10-Straight Calf Raises

10-Toes Out Calf Raises

10-Toes in Calf Raises

20-Heel Touches-IC

We then ran back to the bottom of the hill. We ended up getting through this cycle two full times. 

Omaha was called at 5:50am.

The pax member were given two choices on the last run to the shovel flas. Either do burpees or pick up the six.  

Announcements: With new AO popping up get on the Q schedule. Kros Strain event this Saturday. The 24th the convergence workout at the PIT. 

Prayers: 2 Steps friend’s innocence. The hurting Pax weather it be physical or mental. 

COT: TTT had a simple but also meaningful to him cot today. He talked about the word Regret. Through most of TTT’s young life he was always making the wrong decisions every turn he made. Whether it be drugs, dropping out of college or just bad experiences. Looking back now where TTT is at in life he can do nothing but smile about these decisions. It’s what made him who he is and how he lives. Regret nothing and take them as lessons and memories because they’re only yours. 

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