Wednesday, April 17th, 2024 | Top Rope | Aldrich Elementary | 52 degrees (wind made it feel chillier)
PAX (25): Jump Street, Da Fridge, Jukebox, Papa Smurf, Dogecoin, Mr. Rogers, Doppler, T Party, Defresne, Flatstick, Teacher’s Pet, Beaver, 6 String, Longneck, Steeple, Superfly, Lance, PAH!, Cake, Splitshot, Muffs, Haboob, Walleye, Babyback
FNGs: none
First Timers: Muffs
At 5:30, YHC welcomed the PAX
F3 – Fitness, Fellowship and Faith
The mission of F3 is to plant, grow, and serve small’ish workout groups for the invigoration of male community leadership.
Five Core Principles:
Free of Charge
Open to all Men
Always Outside (Not sure how you forget that one….)
Led in a Rotating Fashion
End in a Circle of Trust
Creed: Leave no man behind, but leave no man where you find him.
“I am definitely not a professional, please modify as necessary”
Ran around the east side of school then south to the field on the west side. Circled up and completed:
Warm-a-Rama – (Grumbles of soreness in the group before welcome):
Side Straddle Hop – 10 IC
Sun Gods (front and back) – 10 IC
Tappy Taps – 10 IC
Big Boys – start right and call out when to switch legs
Runners Stretch
Leg extended Stretch
Pigeon Stretch
Thang:
We moseyed to the pavement pad on the north side of the school.
Broke up into threes (asked the PAX to find someone you haven’t ever worked out with before). Grabbed the coupons and had them start at different cones for the coupon beatdown and deconstructed burpees while the music played:
1st cone: 150 coupon overhead press / 10 merkins
2nd cone: 150 coupon swings / 10 groiners
3rd cone: 150 coupon curls / 10 leg thrusts
4th cone: 150 coupon rows / 10 leg thrusts
5th stop: 150 coupon LBCs / 10 groiners
6th stop: 150 ‘Merican hammers / 10 merkins
Omaha was called at 6:05.
Circled up and did a post stretch:
Michael Phelps
Side Stretch
Butterfly
Leg Extended Stretch
Hip Stretch
‘Merican hammers to get head count.
Name-0-Rama: all pax listed above were present.
Announcements: This weekend 6 year Convergence – register / food drive, Friday Happy Hour – Heavy Brewing, Friday – Free to bleed, Next week Top Rope VQ – Lance, Nailed it – Spaghetti feed
Prayers: The many PAX, family and friends affected with cancer,
Cake’ asst Rhonda has made a recovery is coming back to work, Riley, Families preparing for Summer break
Nugent flag pass – Doppler to Flatstick
COT: Stop and reflect on our F3 journeys and thank the many HIM that continue to shape, motivate and inspire each other to be better in all facets of our lives!
We closed out in prayer
Aye!
Baby Back