The Combine

AO: The Berm

Friday August 20, 2021 @ 0515 AM

Weather: Mid 70’s and slightly humid

PAX (28):  , Moon Man

FNGs – No FNGs 

Q: Moon Man 

Moon Man 

  • Arrived in gloom nice and early to set up base camp for what was hopefully a drooling beatdown.  There was a good amount of pre runners and coupons were starting to pile up (thanks Hard Hat for having extras)!
  • 0515! Welcome to F3 and The Combine (hardest working AO), my name is Moon Man and I will be your Q this morning
  • F3 = Fitness, Fellowship, Faith
  • Mission = to plant, grow, and serve small workout groups for the invigoration OR re-invigoration of male community leadership
  • 5 Core Principles = free of charge, open to all men, always held outdoors, peer lead, end with Circle of Trust
  • F3 has a Credo:  Leave no man behind, but leave no man where you found him
  • For the next 45 minutes, while I am not your friend, are intended to be a rough and tough first F however, I am not a professional and you need to modify any parts of this beatdown as necessary
  • Warm-A-Rama (everyone grab coupon and mosey to east goal area)  Did one mosey together around track splitting up exercises at about half way point
    • SSH 20 IC
    • Sun Gods w/ Calf Raises 10 each IC
    • Tappy-Taps 10 IC
    • Big Ones 10 IC
  • Pre-Thang (between east goal and hill over fence – in groups of 2 we would do one round TOGETHER).  
    • Group 1 – Outside of track, using coupons for ALL exercises 
      • Alternating Shoulder Taps – 10 IC (feet on coupon)
      • T Merkins – 10 (feet on coupon)
      • Dips – 10 (using coupon)
      • Then hop over fence and run backwards up hill to relieve Group 2
    • Group 2 – Top of hill (rinse & repeat until pushed)
      • Jump Tucks 10
      • Gorilla Humpers 15
      • Bobby Hurley’s 20
      • When released, crab walk down hill, jump over fence, and perform coupon exercises on track
  • Thang (2-man grinder on football field).  One guy will do exercises listed on sheet (rinse & repeat) and the other guy will run backwards to 75, perform 4 burpees, then sprint back to partner to release him.
  • Exercise’s w/ Coupon, pick up where you left off from previous round (then rinse & repeat) 20 each and all done using Coupon (yes even abs, but just resting your feet on coupon).
    • Dips
    • Curls
    • Big Boy Sit-Ups
    • Sumo Squats
    • Bent Over Rows
    • Straight Arm Calf Raises
    • LBC’s 
    • Overhead Triceps Extensions 
    • Mountain Climbers 
  • Post-Thang short mosey back to East goal line and with Coupon we got down and back up several times to Moby – Flower (Remix) as we performed CO-DMC (Dips, Merkins, Curls.  Pax alternated based on audible called for workout and shared coupon ½ way through. 
  • Mary hauled coupons back to shovel flags
  • Heels to Heaven 15
  • American Hammers Rancid 2X 
  • Count Off, Name-O-Rama, & no FNGs to name
  • Announcements – 09/11 is 24 hour ruck let Rollbar know if you have questions, Boys Town opening next saturday w/ a two hour workout to explore the campus, Apex monthly fitness test tomorrow @ Aldrich and next Tues @ Pit
  • Prayer Requests taken
  • COT – The entire point of todays COT was to expose Shield Lock, what it means, what it does for you, and how it’s helped.  Moon Mans shield lock is Doppler, Thor, Patton, & Short Sale.  Doppler and Thor were asked to step forward.  Doppler was asked about how he initially got involved in a Shield Lock and what that process was like.  Thor was asked about what a Shield Lock has helped him with the most.  Moon Man then wrapped up the short COT with advice for anyone interested in Shield Lock.  Moral of this COT is that Shield Lock is an amazing tool that will help hold you accountable but also have other men to lean on through good and bad.  This is important and so is proximity.  Moon Man is fortunate that his Shield Lock will help with the transition to being virtual soon.  Shield Lock can help with your King (fitness), Queen (what you eat), & Jester (anything negative that you might struggle with).  Thank you both for stepping up when being called on during COT to share your experiences!
  • Prayer – Pax took a knee and Gator led men out on prayer (thank you Gator!)

Moon Man~AYE!

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