02/02/2022, 5:15 AM | The Danger Zone | 15 degrees, 43% humidity
11 PAX: Baby Shark, Borat, Diddy, Double Dip, Echo, Gobbler, Goose, Schrute,
Skidz, Speed Square, Truck Stop
QIC: Animal House
4:40 AM Pre-Runners —Borat, Double Dip, Ear Tag, Jean Claude, Animal
House
5:15 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 also informed the group that he was not a
professional and that it is important to remember to MODIFY as
needed. PAX modified as necessary throughout the workout.
It was cold and windy so Animal House let the group know we were
going to move.
Pax moseyed to the bottom of the “hill”
Lung Leavin’ Day
Warm-a-rama
Side-straddle Hops – 22 IC
Sprint up the hill
Cherry Pickers – 22 IC
Go down the hill
Tappy Taps – 22 IC
Sprint up the hill
Big Ones – 22 IC
Go down the hill
Forward Sun God – 22 IC
Sprint up the hill
Backwards Sun God – 22 IC
Go down the hill
Sprint up the hill
At top of hill Pax headed to (1)
Burpee – 22
Jump Squats – 22
Run to the Corner (2)
Lunges – 22 IC
Monkey Humpers – 22 IC
Run to the Corner (3)
Ranger Merkins – 22
Overhead Seal Claps – 22 IC
Run to the Corner (4)
Boxcutter – 22 IC
Flutter Kicks – 22 IC
Run to the Corner (1)
High Knee Hallelujahs – 22 IC
Butt Kicker Hallelujahs – 22 IC
Run to the Corner (2)
Twinkle Toes – 22 IC (Monkey Humper Johnny Drama’s)
Gorilla Humpers – 22 IC
Run to the Corner (3)
Merkins – 22
Carolina Dry Docks – 22
Omaha was called as time was short. We were unfortunately unable to do the
following:
Run to the Corner (4)
Bobby Hurley – 22 IC
LBC – 22 IC
If time permits, Everest, go to the bottom of the hill, do 5 Lunges and then perform
an Air Squat up the hill.
PAX then proceeded to the Shovel Flags
Mary:
Sarpy Slammers
COT:
Name-a-rama
Prayers/Announcements
Patton – low pain and a quick recovery
Upcoming Q’s
Diddy’s Family
Message:
As each day I grow closer to the Respect classification and in conjunction to Wait
Time’s Respect Message earlier this week, I was inspired to share some nuggets from a
book he also recommended titled “Younger Next Year “by Chris Crowley & Henry S.
Lodge, M.D.
Summary: Live Strong, Fit and Sexy – Until You’re 80 and beyond
Here is a summary of the book and how I think they relate to F3 ( ):
Exercise six days a week for the rest of your life.
o Do serious aerobic exercise four days a week for the rest of your life.
o Do serious strength training, with weights, two days a week for the rest of
your life.
Spend less than you make
Quit eating crap!
Care.
Connect and commit.
