03/23/2024, 6:00 AM | The Pit | 27 degrees
21 PAX: Beanstalk, Biscotti, Black Tuesday, Bouncer, Busser, Chernobyl, Dundee, Ear Tag, Formica, Hip Hip, Ichiro, Julep, Mayme, Nae Nae, Ogre, Oscar, Ringworm (FNG), Stranglehold, Sweet Sweet, Yugo, Animal House.
QIC: Animal House
In typically swagger style, we had a large group of pre pre and pre runners.
At 6:00 AM, AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership. AH then recited the 5 core principles of F3 after the PAX reminded him to do so. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and then recited the F3 Credo to leave no man behind but leave no man where you find him.
AH gave the standard disclaimer that he is not a professional and to modify as necessary as there is a chance of injury. Especially since this beatdown was going to be a burner.
Biscotti brought out FNG Christian, now known as Ringworm. Welcome Ringworm, so glad you came out this morning.
Next, we did:
Warm-up:
- 10 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Imperial Walkers IC
And then to give use more room we moved over the shelter parking lot and did the following:
Pre-thang:
- Mucho Chesto
- 10 Merkins
- 10 Wide Merkins
- 10 Diamond Merkins
- 10 Stagger Merkins – Left
- 10 Stagger Merkins – Right
- 5 Merkins
- 5 Wide Merkins
- 5 Diamond Merkins
- 5 Stagger Merkins – Left
- 5 Stagger Merkins – Right
- 5 Merkins
- 5 Wide Merkins
- 5 Diamond Merkins
- 5 Stagger Merkins – Left
- 5 Stagger Merkins – Right
- Motivators: 5 (I greatly dislike these but did them anyway cause it was meant to be a burner workout).
We then mosey’d to the 84th Street bridge and did this:
The Mayor (Ringwork
- Partner up
- One partner ran across the bridge and did 1 Bobby Hurley and returned. The other partner did the following exercises, rotate until combined you reach the totals below:
- 300 Monkey Humpers
- 150 Alternating Shoulder Taps
- 300 Overhead Claps
- 150 Big Boys
- Also planned the following but we were running out of time:
- 300 Squats
- 150 Burpees
We then mosey’d to the Soccer fields with a hill:
Jacobs Ladder
- Run up the hill, perform 1 burpee for each time up the hill until you reach 7. We had time to do 1.
Then we headed to the shovel flags and did:
Mary
Sarpy Slammers
At this point, OMAHA was called.
Name-a-rama was completed where Christian was named Ringworm).
Prayers/Announcements:
- Many announcements
COT:
What lies behind us and what lies before us are tiny matters compared to what lies within us.
Do not go where the path may lead, go instead where there is no path and leave a trail.
Use your inner strength to be a trailblazer. Love you all brothers! Keep accelerating! AH