Wednesday November 23, 2022
0515 hours
26 degrees NO WIND!

Welcome and start with the F3 Missions Statement – The mission statement of F3 is to plan, grow and serve small workout groups for the invigoration of male community leadership

5 core principles

  1. Free of Charge
  2. Open to all men
  3. Always held outside
  4. Led in a rotating fashion
  5. Ends in a circle of trust

Reviewed the Credo – leave no man behind but leave no man where you left him.

Disclaimer – I am not a professional please modify as necessary to avoid injury

36 PAX Members – Skidz, Knobs, Fun Dip, Maaco, Tator Tot, KOA, Boss Hog, ICB, Mortar, Milo, Schrute, Chernobyl, Double Dip, Ferdinand, Ear Tag, Mulch, Crank Bait, Kickstand, Ditty, Busser, Canadian Bacon, Bobsled, Black Tuesday, Hard Hat, Swiper, G-String, Dozer, Uncle Jesse, Truck Stop, Levy, Sweet Roll, Duracell, Just the Tips, Animal House, Farva and Amadeus

We had a group of about 6-10 pre-run/ruck

QIC – Amadeus

Workout Outline:

We Didn’t Start The Fire –
Side straddle hops until WDSTF
Sun Gods Forward until WDSTF
Sun Gods Backwards until WDSTF
Tappy Taps until WDSTF
Cherry Pickers until end

Jump Rope –
Curls until Jump Rope
Up Downs (Blockees) until next verse
Overhead Press until Jump Rope
Up Downs (Blockees) until next verse
Curls until Jump Rope
Up Downs (Blockees) until end

Rock Me Amadeus + Even Flow
Rifle Carry 15 yards
10 Goblet Squats
Murder Bunny Back
10 Bent Over Rows
(repeat amrap until 2 songs are over)

Head Like a Hole, Running Down a Dream, Rockstar
Duck Duck Turkey –
With winning PAX deciding 10 coupon exercises to perform

It’s the End of the World as We Know It (and I feel fine)
Merkins until It’s the End of the World
Up Downs (Blockees) until verse starts again
Repeat through song

Sarpy Slammers

Ended the workout with maybe the lowest number of miles during a beatdown ever? .29 miles!

Announcements –
Turkey Trot
Canned Food Drive – We collected 251 items at Mt. Olympus today – We hit the 250 Goal so Amadeus bought coffee for all PAX post beat down.
Boss Hog VQ next week
MAACO Anniversary Beatdown

Prayers –
Prayers for Caden and Family
The Dip Brothers on their loss
All the families who can’t be together during the holidays and supporting

Dream up the world you want to live in – Dream out loud –
During the beat down we didn’t work with counts and we stayed together with the goal to increase mumble chatter (we succeeded) + YHC can’t count – this was to help us get into our COT.
During the COT we talked about sharing stories, our stories and how it is important to continue to do this. We talked about the soundtrack for the day as it helped tell my story.
We Didn’t Start the Fire – Billy Joel was the first concert I ever attended – a start of my passion and desire to see live music
Jump Rope – The M’s favorite band is Blue October – and no matter how silly this song is the contrast to their regular music is, it is light and refreshing and it reminds me of the first time I heard it on a 3 hour drive to Houston with the wife. – I listened to it like 23 times.
Rock Me Amadeus – Well… (SHRUG)
Even Flow Pearl Jam – Brings me back to my NW roots –
Head Like a Hole – I asked ICB for a few bands he likes. You see he Eh’d me… It took a little more suggestive pressure than some of you. Similar to my VQ – somethings just take a while ok J
Running Down a Dream – Relates back to my original core group of HIM’s. I spent my formative years in Boy Scouts and much of what I learned and the relationships I formed are what define me today.
Rockstar – by Nickleback is a representation of “what could have been” – for those that don’t know my F3 name was almost Nickleback
It’s the end of the world as we know it and I feel fine – well I was hopeful that just summed up the workout today J
But during the whole workout we didn’t even hear my most favorite all time band – U2. This relates back to our stories. Many times we don’t share our full story. We do this because we want to guard, protect, hide, sometimes we just forget. But as we tell our stories we get to know each other better and continue to help support each other. Continue to share your story continue to dream
Dream out loud

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