Tuesday, July 27, 2021| Sanitariam |Papillion La Vista High School | 70 degrees

16 PAX: Levy, Skids, Soda Pop, Squeaky Clean, Shiplap, Grease Fire, Sweat Roll, Baby Shark, Feeny, Rooney, Schrute, Fun Dip, Turnover, Lucky Charms, Double dip

QIC:  ​​Double Dip

5:00am Pre-Run– Baby Shark and Double Dip

5:30am Welcome –today you have a choice to Rise and whine or rise and shine! Decide to shine today! reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

Swiper 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).

FNGs today – No FNG’s

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:30am Warm-a-rama: Line up on the goal line for exercise- Lunges 10 then side lunges to the 20- Knee hugs ankle pulls- Skips with sungods switch at 10 yards- Karaoke facing the school- Karaoke facing the school coming back- Static stretches – Hang for a 10 count- Spread legs down the right for a 10 count- Down to the left for a 10 count- Down the middle for a 10 count- Quad stretch with right leg for a 10 count- Quad stretch with left leg for a 10 count

5:35amPre Thang- grab a buddy to run with

1st and 10

​100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

5:48amThe Thang

Count off in teams of 4:  Each team will challenge other teams to be the fastest in completing the challenge

If you team comes in 1st you have 1 burpee, everyone else has a multiple of 2 by what place they finish. (2nd place has 4 burpees, 3rd place has 6 burpees, and so on)

Challenge 1

​Ladders run 5 and back, 10 and back, 15 and back – Everyone on your team does it twice.  your teams waits in a plank

Challenge 2

​Entire team runs to the 25 and each team member complete 15 inverted merkins, run to the 50 complete 15 inverted merkins, continue down the field 25 more yards for 15 more inverted merkins, then run another 25 yards to the opposite end you started and finish 15 more inverted merkins. Then finish with a 100 yard sprint to the beginning.

Challenge 3

​Entire team runs to 25 complete 25 monkey humper IC, then runs to the 50 and complete 50 oh yeahs.  Keeps running another 25 and completes 25 IC, then bear crawls the final 25.

6:10             ​6 MOM

–     ​had the group circle up and we did 16 American Hammers Rancid Style IC around the circle.

At 6:15 am NOR- The Name-a-rama:- Announcements: – Convergence- Storm Breaker pop up 5:30 Monday

Prayer Requests:  – Haggis’s family over the passing of his father.- Escobar’s family because his son is in the hospital.


Rise and whine or rise and shine. Decide to shine today!

6 ways to live today and this week:- Believe the best is yet to come- Choose faith instead of fear- Count your blessings- Replace “Have to” with “Get to”- See your challenges as opportunities for growth

Strength is the product of struggle, you must do what others don’t to achieve what others won’t”. Henry Rollin

Aye! Double Dip

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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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