Q – Sweet Roll

PAX:  Icy Hot, Tony the Tiger, Baby Shark, Duracell, Chernobyl, Borat, Fun Dip, Feeny, Goodell, Ferdinand, Schrute, Hu-Hot, Mulch, Animal House

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.

Disclaimer made to the Pax that I am not a professional so modify as necessary. I told the group that I would be Jean Clauding the workout today, which means I would be instructing and motivating but not partaking in the beatdown. I have been dealing with a back issue and probably should have kept my ass in bed but did not want to let the Site Q or Pax down. 

Warm-O-Rama• Sun Gods -10 IC (front and Back)• Tappy Taps- 10 IC• Big Ones- 10 IC• Side Straddle Hops 10 IC

PRE-THANG:

The Pax mosey up to the bottom of the hill and YHC explained that when I was on vacation in WI this summer, I did the following workout on my own (but never alone) At the bottom of the hill the pax performed 20 merkins and 20 air squats then ran up to the top of the hill to perform 15 side straddle hops to then return to the bottom of the hill. The pax performed 4 sets of what I called the Door County. 

The Thang:

The pax moseyed over to the dirt track for a little relay race. The Pax were split into 3 groups of 4 and each person in the group went to one of the 4 stations on the track. Group one would sprint to their closest group member, tag them for them to race relay style to the next group member. We did 4 laps total. When not running the pax members did a series of exercises; merkins, squats, flutter kicks and plank ups.

 

The losing team had to perform burpees but we all decided to do them with as well. YHC then told them we had time for one more race. People did not seemed thrilled, so the race turned more into a jog. We then all did 5 more burpees after the race. Omaha was called at 5:50

COT:

I thanked the Pax for working so hard today and picking me up throughout the workout. It may be one of the only workouts where the Pax had to wait for Q and pick me up. It was inspiring to see all of the pax members care about how I was doing and making sure I was ok. I let them know how much I appreciated them and expressed how important it is to pick up the 6. Picking up the 6 is important during a workout but its also important in evey aspect of life. To support or wives, friends and coworkers when they are struggling not only physically but mentally. People deal with a lot of BS in this world so the simple act of picking them up when they are down or hurting (like the Pax did for me today) can make a world of difference in their lives. 

YHC then closed us out in prayer…

AYE!

-Sweet Roll

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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