Site: Golden Spike
Site Q: Oompa
Conditions: 46 degrees, 20mph wind
Q: Lite-Brite
PAX: 29. TC, Sparty, Armbar, Kickstand, Griswold, Wait Time, Hard Hat, Chicklets, Waterboy, Rain Man, Tom Tom, Canadian Bacon, FDIC, Kingsford, Vandelay, Lil House, Tuner, U-Haul, Squidward, Cyclone, Othello, Tin Cup, Ozark, Golden Pike, Super Tasty, Big One, Saul, Shamoo, Lite-Brite
FNG: Shamoo
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
Warm a rama
Full length field jog end at mid field on the way back
On your 6
Single leg toe touch R then L
Butterfly
Runner stretch R
Drop back L knee
R knee over toes
Runner stretch L
Drop back R knee
L knee over toes
5:40am
Station 1 (Push Group)
40 Yard Dash
- Each PAX runs a 40 individually
- Mosey together to Station 2
Station 2
Side shuffle 10 yards, Sprint Forward 10 yards, Side Shuffle 10 yards, Back Pedal 10 yards, Side Shuffle 10 yards
Repeat opposite direction back through
Station 3
Triple Broad Jump
- Triple Broad for 10 yards
- Icky Shuffle back through the ladder to the beginning of the triple broad start
Fade Routes
- Run a fade route, receiver finishes route through the goal line no matter what
5:55am
2x Punt Coverage 100 yard Sprints (down and back)
- Line up on the goalline, Punt the football and the entire PAX sprints to ball
- Mosey remaining way to the goal line
Announcements:
- Lil House VQ at Dune
- 2nd F next week for the 5 year
- Heartland Hope drive in May
Prayers
- Fochek family
- Gilrsath family
COT:
Do you remember or are going through those days you didn’t think you were going to make it? Those days that were absolutely unbearable and thought you weren’t going to endure that one.
You know your survival rate for every one of those days is 100%
Survived:
- Every hater
- All the firings
- All the missed mortgage payments
- Evictions
- All the trouble you’ve ever been in
Your survival rate is 100%.
Aye,
LB
