10 PAX: Duracell, Echo, Ferdinand, HuHot, Icy Hot, Levy, Schrute, Speed Square, Swiper, Tony the Tiger

QIC:  Animal House

 

4:45 AM​Pre-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

Fomaha - 2902 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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