66 degrees, 100% humidity and a tad bit stormy

17 PAX: Baby Shark, Double Dip, Feeny, Girl Dad, Gobbler, Iron Maiden, Kickstand, Knobs, Levy, Lucky Charms, Rooney, Schrute, Skidz, Supe, Tater Tot, Tony the Tiger, Umpah

 

QIC:  Animal House

 

5:00am​Pre-Runners—Baby Shark, Double Dip, Tater Tot

 

5:30am​Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   No FNGs today,

 

Animal House then covered the 5 core principles of F3.  1) Free of charge. 2.  Open to all men.  3) Held outdoors, 4) Peer ed in a rotating fashion and 5) Ends with a Circle of Trust (COT).

 

Animal House informs the group: I am not a professional, it is important to remember to MODIFY as needed during the beatdowns. If you want to go harder – go harder. If you have not exercised in a long time, slow down. Don’t hurt yourself or even worse, get discouraged. Just show up, work hard and give it your best. That is all that matters. We are not here competing against one another;we are here to help each other on this journey. I am proud of each of you for showing up at 5:30 AM with this weather to exercise and support each other!

 

PAX moseyed to the turf field

 

Warm-A-Rama• 15 Side-Straddle Hops IC• 15 Tappy-Taps IC

 

The-Thang

Animal Hours had 4 cones placed a the 20-yard lineon each sideline. The PAX split into 2 groups 1 group headed to the Southeast corner and the other group headed to the Northwest corner. We then completed the following, rotating to the right after completing the round.• ROUND 1 – 5 burpees, Run to the next cone• ROUND 2 – 5 burpees, 10 Merkins, Run to the next cone• ROUND 3 – 5 burpees, 10 Merkins, 15 LBCs, Run to the next cone• ROUND 4 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, Run to the next cone • ROUND 5 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, Run to the next cone• ROUND 6 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, Run to the next cone• ROUND 7 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, 35 Sarpy Slammers, Run to the next cone• ROUND 8 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, 35 Sarpy Slammers, 40 shoulder presses in squat, Run to the next cone• ROUND 9 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, 35 Sarpy Slammers, 40 shoulder presses in squat, 45 side straddle hops

 

Animal House called Omaha at 6:07 AM​

 

PAX moseyed to an overhang to get somewhat out of the pouring rain and completed Name-o-rama.  See above.

 

Announcements/Prayer Requests:  • Iron PAX• Shovel passes• VQ’s• All F3 sites• Those struggling with setbacks and illnesses

 

COT: Animal House discussed ‘being present’ in all that you do.

 

What is it? Being in the moment with a focused and undistracted mind.

 

Too often we get caught up in thinking about the past or future and lose our ability to be present in the moment.

 

By being present you will be more productive, creative, have increased balance, better relationships, and less stress.

 

“People don’t care how much you know until they know how much you care.” 

 

Thanks to all of the PAX that braved the weather and came out to support my VQ! Cheers to each of you and for many more to come – Animal House

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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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