10 PAX: Duracell, Echo, Ferdinand, HuHot, Icy Hot, Levy, Schrute, Speed Square, Swiper, Tony the Tiger
QIC: Animal House
4:45 AMPre-Runners —Duracell, Ferdinand, Schrute, Swiper, Animal House
5:15 AMAnimal 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 recited the 5 core principles of F3. 1) Free of charge (Missed this one, thanks for the assist PAX) 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 then informed the group that we were going to Mosey today on the glorious trails of the The Farm.
Mosey .5 miles
Station 1: Warm-O-Rama
• Side-straddle Hops – 10 count IC
• Cherry Pickers – 10 count IC
• Big Ones – 10 count IC
• Tappy Taps – 10 count IC
Mosey .5 miles
Station 2
• Burpee – 10
• Jump Squats – 10
• Merkins – 10
Mosey .5 miles
Station 3
• Burpee – 10
• Lunges – 10 (IC)
• Carolina Dry Docks – 10
Turn around Mosey .5 miles
Station 4
• Burpee – 10
• Monkey Humpers – 10 (IC)
• Ranger Merkins – 10
Mosey .5 miles
Station 5
• Burpee – 10
• Bobby Hurley – 10
• Overhead Seal Claps – 10
Mosey .5 miles back to the shovel flags
Mary
• Box Cutters – 10 (IC)
• LBC – 10 (IC)
• WWI Sit ups – 10 (IC)
• Sarpy Slammers
Name-a-rama
Prayers/Announcements
• Swiper and Family
• Paisley, ICB and Family
• Those participating the 4x4x48 challenge
• First Friday lunch at Flagship Commons
• Happy Hour at Jukes Ale House
• Jays Pregame salute to #Nugent
COT:
Do not Complicate Life
• Missing somebody – call them
• Wanna meet up – invite them
• Wanna be understood – explain
• Have questions – ask
• Do not like something – say it
• Like something – state it
• Want something – ask for it
• Love someone – tell them
KEEP YOUR LIFE SIMPLE
Shout out to Hu Hot for completing his first 5k, great job brother!
Aye, brothers! Love you all and keep accelerating! AH