The Burpee Ladder

PAX: Macco, Haggis, Supe, Baby Shark, Swiper, Farva, Animal House, Icy Hot, Speed Square, Knobs, Borat, Truck Stop, Double Dip, Girl Dad, Flowers, Gobbler, Irish Car Bomb, KOA & Squeaky Clean

5:30 AM- 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 men2. Always FREE3. Always held outdoors4. Lead in a rotating fashion5. Ends with a Circle of Trust (COT)

I am not a professional, modify as necessary. We leave no man left behind and we leave no man where we find him.

5:32-5:37am ​Warm-O-Rama

PAX moseyed one lap around the track and circle up on the south end of track. We began the workout with 20 side-straddle-hops in cadence, 15 Cherry Pickers, 12 Tappy Taps, 10 Big Ones & 20 Imperial walkers all IC. This concludes the Warm-O-Rama, let’s head to the turf. 

5:38-5:45am​The Pre-Thang

PAX split off into groups of 3. One on the goal line, one on the 20 yard line. The third was either doing butt kickers or high knees in the middle depending on the direction. The 3 alternated in standard push fashion. PAX members on the goal line did AMRAP Hammers. PAX members on the 20 yard line did AMRAP Merkins. 

5:46-6:05am​The Thang

PAX split off into pairs. Partner 1 performed Burpee ladders at 15 yards (1 burpee), 30 yards (2 burpees), and 45 yards (3 burpees). While partner 1 was doing burpee ladders, partner 2 was doing AMRAPs of a number of exercises that alternated between arms, abs and legs. 

At 6:05 called Omaha and PAX moseyed back to the shovel flags.

6:10 Name-a-Rama 

Announcements- Saturday is our annual Halloween Beatdown at 6am & 2.0 workout at 7:30am down at the Pit. The last week of our Project Pink’d drive, Next Saturday is the Pink Workout Celebration November 6th at the Pit, Our Next F3 Blood Drive December 17th

Prayer Requests- Knobs family, Kaipust family, Squeaky’s Dad

COT- Adversity. 

Life has its ups and downs. We all go through a season of life when we are challenged, a death, sickness, job change, disagree with a friend, etc. I was listening to a podcast yesterday called UNPACKIN’ it with Bryce Johnson. He was interviewing Lenoard Hamilton, Florida State’s men’s head basketball coach. He was talking about when adversity strikes and mentioned the phrase, Emotional Intelligence. How are you going to respond when something bad happens? His favorite bible verse from this is;

James 1: 2-4

2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces perseverance. 4 And let perseverance have its full effect, that you may be mature and complete, lacking in nothing.

This is a great reminder that;

It’s never going to be easy. It’s not supposed to be. Life is good and then bam you get hit with adversity. Don’t give up. It’s how you respond that determines the future you create.

5 Things to Remember This Week:

1) You are stronger than they think.

2) Your heart is bigger than they know.

3) You have more in you than they can see. 

4) Your positivity is greater than their negativity. 

5) You are more powerful than their opinions.


Squeaky Clean

Fomaha - 3870 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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