AO: The Canyon 0700
May 22, 2021, Weather: 67 degrees, rain ending, with humidity at 94%.
I arrived this morning for Pre-run at 6:30 feeling a little out of my element as I usually am at Aldrich in the middle of the first beatdown at this time. I wasn’t sure if any would show for the Pre- run – but was excited to explore the river front area and the Bob. I was slightly disappointed for no showers at pre-run so I started off. Birdman called to verify where to meet for The Canyon so I was relieved to know I would at least have one show today for the beatdown.
Upon returning from Pre-Run Demogorgon and Birdman had assembled.
I stated the requirements that we all care about:
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.
We moseyed a short distance to do Warm-A-Rama near the water, but stayed close in case anyone came in hot.
Big Ones – 10 count on each side twice
Yoga Back Stretches.
Not really necessary today because we were exploring with stations.
We set out on a modified run/ walk/ jog to where trail stopped for construction. We went back across the “Bob” and used the top of the pavilion for one of our stops. We stopped 5 times for exercise sets and had great discussion along our route.
The Stop exercises were as listed below and repeated at each stop. Some we did 30 each – some 20.• Merkins 30• Alternating Shoulder Taps 30 IC• LBCs – 30 • Air Squats 30• Monkey Humpers 30 IC• Calf Raises 30
Box Cutters 15 IC
Heel Touches 20 IC
American Hammers 20 IC
Announcements:• Meet tomorrow at Flanagan Lake for our mental health awareness run and discussion. Start at 6.
Prayer Requests:• Prayers for a colleague of Birdman who was diagnosed with pancreatic cancer.• Prayers for Birdman’s aunt who is suffering from cancer.
COT and Prayer:
I would like to discuss character. This past week I was traveling for an industry conference and there were a lot of people there that hadn’t seen each other in a year and a half. This group is usually very well connected. Thursday night was a night at the bar – which can get a little crazy.
Many people did not act in ways indicative of having respectable character. I am actually struggling with the actions I observed of someone who is a client / partner of ours. Be careful of your actions because people’s perception of you can be changed by very simple poor decisions.
I closed us out in prayer. Thanks to Birdman and Demogorgon for coming out to support me today.