“Animal Menagerie”

8 PAX:Duracell, Ear Tag, Fun Dip, Girl Dad, Grease Fire, Jean-Calude, Schrute

QIC: Animal House

5:00 AM      Pre-Runners—Grease Fire, Animal House

5:30 AM      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.   

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

Animal House informed the group: We are not professionals; it is important to remember to MODIFY as needed. 

Warm-up

  • 10 Side-Straddle Hops IC
  • 10 Tappy-Taps IC
  • 10 Sun Gods IC (Back and Forward)
  • 10 Big Ones IC

THE THANG: 

Circle up in Plank position to Move by Thousand Foot Krutch:

  • Say “Move” – Plank walk Left and then Right
  • Say “Circle” – Spin 360 

Mosey back to Wheel of Animal Walk

Wheel of Animal Walk

  • Frog Hop across, do 10 Merkins w/ both hands on curb. 
  • Bear Crawl across, do 10 Merkins w/ left hand on curb. 
  • Duck Walk across, do 10 Merkins w/ feet on curb. 
  • Crab Walk across, do 10 Merkins w/ right hand on curb.
  • Al Gore to the 6

When Animals Attack (when someone is tagged run to far light, 20 Monkey Humpers in cadence, run back and then they are it).  Person it chooses the one of the following:

  • Frog Hop
  • Bear Crawl
  • Dusk Walk
  • Crab Walk
  • Crawl Bear

Growing Pains:

  • 30 LBC’s IC
  • 10 Big Boys
  • 30 Superman IC

Finish:

Sarpy Slammers Rancid style twice

Name-a-rama

Prayers/Announcements

  • For Site Launches: The Steel Mill and The Amory
  • Escobar’s son Walker
  • Girl Dad’s daughter Hallie
  • Knobs father Hank
  • Chernobyl and Schrute’s grandma’s 

COT:

National Mulligan Day – When you reflect, are there things you wish you could do over or change?

Do you not now that in a race all the runners run, but only one gets the prize?  Run in such a way as to get the prize. 1 Corinthians 9:24

Fitness – First step (getting out of bed, the door and then the car)

Fellowship – Get to know others (stretch yourself and meet new people)

Faith – Where does in come from, how does it grow (Ponder)

All take effort

I have fought the good fight, I have finished the race, I have kept the faith. 2 Timothy 4:7

Give effort today and if you do, I strongly believe, that as you reflect you will think of less and less things to change.  Continue accelerating men!

Aye,

Animal House

F3Omaha - 2248 posts

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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