F3 BEATDOWN Saturday September 11th  THE PIT

 

Never Forget

Weather: 74 Degrees and Sunny

 

PAX: Swiper, Fun Dip, Motown, Duracell, Feeny, Animal House, Kick Stand, Nancy, Gipper, Baby Shark, KOA, GirlDad, Borat, Levy, Rooney

 

5:30AM: Welcome to F3, Fitness, Fellowship & Faith. The mission of F3 is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

The 5 core principles of F3.

1.      Open to all men
2.      Always FREE
3.      Always held outdoors
4.      Lead in a rotating fashion
5.      Ends with a Circle of Trust (COT)

Disclaimer was given.

PAX were challenged to think of a 3 word life motto. Example from Nike: JUST DO IT

 

We then started with ONE LAP AROUND THE POND, during the lap the PAX paired up and shared their memories of 9/11. This was a great time to connect and remember the experiences of this tragic day.

 

We then stopped at the pavilion for a little WARM A RAMA:

20 SSH IC

10 TAPPY TAPS

20 APOLLO OHNOS IC

10 WINDMILLS

20 MOUNTAIN CLIMBERS IC

10 GOOF BALLS

 

 

We then moseyed over to the famous Volunteer Baseball Field for a little PRE THANG

 

Pre Thang was a 3 man relay where each PAX member did 4 total 80 foot sprints.   

After the four total sprints we switched places by lunging (set 1), bear crawl (set 2), crawl bear (set 3), and then lateral handwalk (set 4).  

 

We then moseyed over to the parking lot area of Blondy Ruff and Volunteer Field for THE THANG. 

 

11 STATIONS

1 of those stations is the PUSH and 10 others are AMRAP

 

Station 1: AMRAP MURDER MERKINS

 

Station 2: AMRAP SUMO SQUATS

 

Station 3: AMRAP MONKEY HUMPERS

 

Station 4: AMRAP BIG BOYS

 

Station 5: AMRAP JUMP ROPE WITH NO ROPE

Station 6: AMRAP ELBOW PLANK

 

Station 7:  AMRAP PETER PARKER’S

 

Station 8: AMRAP WERKINS

 

Station 9: AMRAP HAND RELEASE MERKINS

 

Station 10: AMRAP Bobby Hurleys

 

Station 11 PUSH GROUP: SPRINT TO THE TREE AND BACK  (push group) *about 60 yards away

 

We were able to get 2 full rounds in!

 

We then moseyed back to the flags for Mary.  We did two rounds of Sarpy Slammers to finish the beatdown.  

 

Announcements and Prayers: 

-Bigtime shoutout to all doing the IPAX.  Guys are killing it.   

-Valas is coming up.  Great fellowship opportunity. 

-Praying for families in local community that are experiencing challenges. 

 

COT:  

Man in the Red Bandana Story. 

https://www.youtube.com/watch?v=S77KYbkmjwc

 

I shared my 3 word motto.  It’s about others. 

 

I shared the story of Welles Crowther and the Red Bandana.  A 9/11 story that is all about putting that motto into action.  PAX were challenged to live 9/11 and each day following thinking about others first and looking for opportunities to serve.  

 

We finished with some Scooter’s coffee and great fellowship. There is no group like F3!

Rooney

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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.

The Pit ,

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