Date: June 3, 2022
Site: The Armory
Site Q: Gator
Conditions: 58 degrees, calm

Q: Lite-Brite

PAX: 24 HIM. Lite-Brite, Slow Clap, Slick, Hard Hat, Ketchup, Lincoln Logs, Griswold, Armando, Ozark, Kobayashi, Fine Print, Tea Party, Gator, Barn Door, Obi Wan, Yodel, Vlasic, T-Ball, Schnitzel, Tonight Show, Exile, Sweet Sweet, Blades of Glory, Truly

FNG: None

5:30am

F3
-Fitness
-Fellowship
-Faith

5 Core Principles
-Free
-Open to all men
-Always held outdoors
-Lead in a rotating fashion
-Ends with a COT

F3 Mission Statement
-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership

Disclaimer
-I am not a professional, modify as necessary

Mosey to the soccer for Warm-A-Rama

Warm-A-Rama:
Side Straddle Hops (x10)
Big Boys (x10)
Tappy Taps (x10)
Big Ones (x4 5sec each side)
Sun Gods (x10)
Reverse Sun Gods (x10)
Heel touches IC (x10)
Merkins (x15)

5:40am

Pre-Thang:
Groups of 4. Two members jog end line and back, two members do partner Big Boys.

5:50am

Split into four groups

1 Coupon Group (Push Group)

Round 1
-Blockies x10 (Push)
Round 2
-Coupon Swings x15 (Push)
Round 3
-Coupon Overhead Presses x20 (Push)
Round 4
-Coupon Curls x25 (Push)
Rinse and Repeat

2 AB Group AMRAP

Round 1
-Partner leg push downs (x10 each and switch)
Round 2
-LBC’s
Round 3
-(Alternating) Partner Clap Superman’s (x10) / Partner Big Boys interlock feet (x10)
Round 4
—(Alternating) Partner Plank Claps
Rinse & Repeat

3 Merkin Group AMRAP

Round 1
-Merkins
Round 2
-Carolina Dry Docks
Round 3
-Ranger Merkins
Round 4
-Werkins
Rinse & Repeat

4 Lower Body Group AMRAP

Round 1
-Sumo Squats
Round 2
-Air Squats
Round 3
-ALT Lunges
Round 4
-Bobby Hurley’s
Rinse & Repeat

6:05am

Mary
Gas Pumpers (x15)
Rancid Style Hammers

Name-O-Rama

No FNG’s

Prayers
⁃ Al Borland youngest testing

Announcements:
⁃ First Friday lunch
⁃ Nugent Flag pass Blades to Tea Party

CoT: Impress two people in your life

How many of you guys are doing their best to make everybody else in your world happy except yourself? People pleasing, looking out for everyone else.

I’m this way myself and I’ve found myself recently becoming extremely exhausted.

As I was reading articles and watching videos working on compiling a CoT I came across an article stating there are only two people in your life that you need to impress. The first one is your 5 year old self and the second is your 95 year old self.

The article goes on to talk about
imagining sitting down with your 5 year old self for a minute. Would that 5 year old version of you be pumped up about the things that you’ve accomplished in your life?

Now imagine going to coffee with the 95 year old version of yourself. Would that person be proud of the things you’ve gone through and the goals you are going to accomplish in your life.

Imagine these two people are the only two people you have to impress the rest of your life and how would you live your life differently?

BONUS: Lite Brite’s playlist! https://open.spotify.com/playlist/1QOmlpgbog2acyabGVCW86?si=5ebAqoegSpGLD6_a4Iz5iw