AO: The Helix
Date: 04.22.25
Weather: Mid 50’s, light breeze
PAX: Truant, Ditka, Summer Catch, Walkabout (respect), Jump Street, Zamboni, Slow Clap (respect), Billboard, Woodstock, 5th Element (hate), Toto, Bogey
FNG’s: Dynamite & Gable
Count: 14
Q: Bogey
At 5:30a, I welcomed the Pax to F3 and shared our 5 core principles…
- Open to ALL men.
- Always Free
- Always outside
- Lead in a rotating fashion
- End in a COT
Mission
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Credo
Leave no man behind and leave no man where we found him
Any FNGs?
YES!
DISCLAIMER:
I am not a professional, All exercises are a suggestion, modify as needed, from this point forward you are assuming a very real risk of injury.
WARM-A-RAMA:
15 – Michael Phelps (IC)
15 – Cherry Pickers
10 – Sun Gods (each direction)
10 – Big Ones (each side)
15 – Tappy Taps
15 – SSH
Mosey to the school wall
THE PRE-THANG:
Coupon rifle carry by 2 PAX members around the court area while the rest were on the wall doing…
- Wall sit
- Balls to the wall
- Wall sit
- Chicken Peckers
- Wall sit
- Mountain climbers
- Wall sit
THE THANG:
7 of “Diamonds”…moseyed around the park with stops to performa exercises. Did one set per stop and kept moving, logging ~2 miles.
- 7 – Chuck Norris Merkins
- 14 – Nolan Ryans (10 each side)
- 21 – Heels to Heaven
- 28 – Air Squats
- 21 – Merkins
- 14 – Alternating Lunges (7 each leg)
- 7 – Burpees
- 14 – Oh Yeah’s (IC – 7 each side)
- 21 – Copperhead Squat
- 28 – American Hammers (IC)
- Last stop was back at the flags so our final 28 reps served as our official round of Mary.
Broga
- Breathing
- Mountain Pose into Crescent Moon each side
- Mountain pose into forward fold
- Raise to down dog to stretch
- Leg stretch
- Side stretch
- Pigeon
- Frog
Name-o-rama:
Done & Posted
Announcements:
7th Anniversary…2nd F events all week
Eva’s Army Color Run on May 29 @ Stinson Park
Prayers:
Ditka’s nephew – Callahan
Mental health for all PAX
COT:
Why Fellowship matters…
Being together is what makes humanity work. Helping our brothers and sisters is how we survive.
F3’s strength is in the power of Fellowship. Growth happens within the herd.
You don’t need to be a leader or the fittest to help someone out, you just need love in your heart…and that is something we all possess.
“I could not live alone with a small group of people I need to live among others”
–Pope Francis
“True power is not in titles, palaces or money. It is in presence, humility and love without conditions.”
–Pope Francis
Isolation breeds ego…And ego kills leadership