February 4th, 2022| The Brickyard | 7 degrees F

#’s Pax: 12

QIC:  ​​Double Dip

5:00am      ​ Pre-Run: Stella, Double Dip

5:30am Welcome –

mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. 

5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

FNGs today – NO FNG’s

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

5:33am Warm-a-rama: Mosey one lap around the park- String rippers- Big ones- Wind mills- Hang for a 10 count- Spread legs down the right for a 10 count- Hurdler stretch right leg- Quad stretch in hurdler position with left leg for a 10 count- Hurdler stretch left leg- Quad stretch in hurdler position with right leg for a 10 count

5:40am​Pre Thang- coupon carry walk/run around the park

​Hims will get in 2 lines the one from the back will Rifle carry to get in front. While everyone else is carrying their coupon- Suitcase carry right arm- Suitcase carry left arm

5:50am​The Thang – 

​Groups of 5 has the following challenges:- One at a time each member of the group will do 20 front raises the rest of the group is doing merkins- One at a time each member of the group will do 20 Thrusters the rest of the group is coupon swings- One at a time each member of the group will do 20 Blockies the rest of the group is LBC’s- One at a time each member of the group will do 20 front raises the rest of the group is- One at a time each member of the group will do 20 Curls the rest of the group is plank coupon drags

After each round is completed the group will run around the stage and come back to their coupon.

6:07             ​6 MOM

–     ​Finish with once around american hammers rensid style.

At 6:08 am  ​         ​NOR- The Name-a-rama: KOA, Smashmouth, Fun Dip, Stella, Chernobyl, Flanders, Polaroid, Brazilian, BetaMax, Animal House, Gunner, Double Dip- Announcements:  – First Friday lunch- Blood drives coming up sign up on slack

Prayer Requests:  – People who are dealing with depression and anxiety

COT

​Story about Andy Janovich:  As a member of the Browns they wanted to get to know each other.  Each player talked about their 4 “H’s”. Hope, Highlights, Hardships, Heroes

https://www.clevelandbrowns.com/news/andy-janovich-shared-his-story-and-the-browns-came-together-four-h-s-at-a-time

Have the group go around and talk about a hope that they have.  Mine is that I hope to positively influence more students by being a Principal of a school.

Aye! Double Dib

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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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