Q: Gump

PAX:  9 Men: VeggieTails, Mortar, Fun Dip, Supe, Goose, Gator, Duracell, Grease Fire, Gump

0530 Start Time: Welcomed everyone to F3 Stormbreaker and F3 stands for Fitness, Fellowship and Faith. Explained the Mission statement to Plant, Grow and Serve small workouts for men for the invigoration of male community leadership. 

Explained F3 has 5 Core principles: Always held outside, Open to all men, Free of Charge, Led in a rotating fashion amongst our peers and ALWAYS ends in a Circle of Trust. 

Explained to the group I am not a professional and to modify as needed so you don’t hurt yourself or others around you. There were no FNGs. 

Ran from the Shovel Flags to a nearby parking lot for warm a rama consisting of Big Ones, Sun Gods and Side Straddle Hop. We then went around the group for a 10 count of plank, 10 count of left side plank, 10 count of right side plank and 10 Merkins for 4 rounds. 

PreThang:  We build a pyramid today as amazing as that sounds.  10 Burpees, 20 Merkins, 30 Air Squats, 40 Monkey Humpers (IC) and 50 Mtn Climbers (IC).  We completed 10 overhead claps between each exercise. While at the top of the pyramid, we took in the view around us, then had to head back down repeating in reverse.

The Thang:  Split up in groups of 2 with one group of 3. I asked everyone to partner up with someone they don’t know or don’t know very well.  Talk with them, get to know them, learn about their brothers during the workout. We had 6 stations set up: LBC’s, Derkins off the picnic table, Alt Shoulder Tap (IC), Bobby Hurleys, Dips off the picnic table, Step ups on the picnic table.  After completing each exercise, the group ran approximately 100 yards down the parking lot and ran back to the next station. Completed this until 6:09 when Omaha was called. 

No FNGs,  

Prayer Request for the members of GreaseFire’s church as they are closing the doors and all members are going to need to find a new home to worship at. 

COT: Explained in my personal life, I blame a lot of things on not being able to do things such as remembering names of my fellow brothers at F3.  I say that I have worked on it but I just am horrible at remembering names.  Actually, that is an excuse for not trying harder. Explained often times when we have demons or problems we are dealing with, it is easy to give up because we just are not willing to put in the work when really we are just trying to find an excuse not to put in the work. I asked everyone to work hard dealing with any problem they are dealing with and stay away from making excuses.

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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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