The Sweet Roll Romp!


46 degrees; clear skies
Q – Sweet Roll
PAX:  Dirty Bird, Vanilla Ice, Samples, Biff, Roll Bar, Skidz, Wentworth, Grass Roots, Hat Trick, Blood Shot, Honey Maid, Buns of Steel,
Flowers, Safe Ride, Baby Shark
5:30 AM – YHC welcomed the Pax to F3 – reminding them of the F3
Mission: To plant, grow and serve small workout groups for the invigoration of male community leadership.
YHC then covered the 5 core principles of F3. 1) Free of charge. 2) Open to all men. 3) Held outdoors, 4) Peer lead in a rotating fashion and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that we leave no man behind, but we do no leave them how we found them.
YHC then made a disclaimer that, I am not a professional, (my name is Sweet Roll for Gods sake) so please MODIFY as necessary.
PAX moseyed to the North End Zone
Warm-A-Rama
 Seal Claps -10 IC
 Tappy Taps- 10 IC
 Big Ones -10 IC
 SSHops- 15 IC
PRE THANG:  Today’s YHC informed the Pax that I looked through the F3 Exicon and found a workout named the Bill Murray. The exercise is named that because its repetition makes you feel likes its Groundhogs Day. YHC informed the Pax that I was not going put them through all of that because this is just the Pre-Thang but instructed them, we would be doing a modified version I dubbed the “The Sweet Roll Romp” Why you ask. Well because I then introduced
a new workout to the Pax appropriately named, The Sweet Roll. Beforehand I searched the F3 exicon to see if the Sweet Roll already existed but had a less awesome name. To my excitement there was no such exercise. (The roll merkin is close but different) I demonstrated to the Pax how to perform the Sweet Roll. It’s essentially a more involved burpee where you will fall to the ground, perform a merkin, go back down then roll right and perform a merkin
then go back down to roll left to complete one final merkin, then you stand and hop to complete the burpee/sweet roll.
The pax stated that they understood how to perform the sweet roll before YHC told that we would be running to the South end zone to
complete, 3 Sweet Rolls, 20 merkins, 20 air squats and then would run back to the North end zone to plank for the 6. We performed 3 Bill Murrays/Sweet Roll Romps then Omaha was called.
THE THANG: I counted the Pax into 3 groups for a fun little grinder. The Pax were to complete each exercise at each station and would be pushed by Group 2.
South stairs station (Core): 20 LBS (IC), 20 Heel Touches, (IC) 15 Frozen Freddies (IC) 15 Flutter Kicks (IC) 10 Makhtar N Diayes. Then
up the stadium stairs to top of the stairs station. Top of stairs station (Arms): 20 sun gods (IC) 10 Werkins, 10 Dry Docks, 10 Merkins, 10 Chuck Norris Merkins. Then down the stairs to north stair station. North stairs station (Legs): 10 Bonnie Blairs (IC) 10 Jump squats, 20 monkey humpers (IC) 15 Mt. Climbers (IC) 15 Big Ones. Then Bear Crawl to station south stair station.


I called Omaha after 2 rotations at about 6:00. The pax probably thought that I was ending things early but what they didn’t see coming was that because the theme was Groundhogs day, I asked them to once again line up on the goal line for 2 more Sweet Roll Romps. The Pax seemed thrilled and completed them with gusto. Omaha called once again at 6:10 to end the morning’s beatdown. No Mary today as we did plenty of core work doing the Thang. We counted off 16 total HIM including YHC and started Name-A-Rama. No FNGs today so went straight to announcements.

Announcements: Pop Ups everywhere with the Launch of Steel Mill this coming Thursday.
HIM Skidz reminded the PAX of Project Pinkd. He mentioned he would be making a donation for Battlefield today, as did YHC.


Prayer Requests: We keep Shrute and his family in our prayers, Knobs and his as well. Prayer requests for Pit Stop and his M fighting cancer.


COT: For my COT today, I let the Pax know that I’m a big perspective guy. I preach perspective all the time, probably too much as it can drive my M nuts. I reminded the group that for no good reason we lost Nugent 2 weeks ago today, that we lost our friend Mark Kaipust and his son a month ago. Those moments are tragic, but they give us perspective into our own lives. We can instantly forget about our issues and struggles because obviously things could be so much worse. These moments break us but also make us recognize how lucky and grateful we are as well. I tasked the group to remember men
like Nugent and Mark daily but to also not let tragedy be the only time we have perspective. Have the perspective every day that we are damn lucky to have what we have and to be who we are. If we can do that, we will be better men for others.

-Sweet Roll

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