05/11/2024, 6:00 AM | The Pit | 47 degrees, 76% humidity, 2mph winds making for a beautiful calm morning
7 PAX: Chernobyl, Busser, Julep, Zero Eye, Blue Crystal, Bowflex, Black Tuesday
QIC: Black Tuesday
5:30 AM
Pre-runners including Busser and Black Tuesday from the Pit crew, plus a lot more from the Crown crew
6:00 AM:
Black Tuesday welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Black Tuesday then recited the 5 core principles of F3. 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).
Black Tuesday then informed the group that he is not a professional and to modify as necessary. He recited the creedo – “Leave no man behind, but leave no man where you found him.”
Warm-O-Rama
To kick things off, BT led the PAX through the following exercises at the flag:
- Sun Gods forwards and back
- Cherry pickers
- Moroccan night clubs
- Tappy Taps
- Big Ones
The PAX then moseyed through the park, over to the football field.
Thang1:
At the football field, BT informed the PAX of the details for Thang1. PAX partnered up to complete a Dora at the field, which consisted of one partner performing exercises at the goal line (cumulative count between partners), while the other PAX Moseyed down to the other goal line and back. The kicker being that the PAX moseying also had to complete 3 burpees each time they came to midfield. Exercises consisted of the following:
- Merkins x 100
- Big Boys x 200
- Air Squats x 300
At the completion – the PAX moseyed over to the walk bridge for thang 2.
Thang2:
At the east landing of the walkbridge – the PAX completed 20 core exercises, followed by 20 merkins. The PAX then moseyed across the bridge to the West landing, and completed the same. This was rinsed and repeated until Omaha was called.
Black Tuesday called Omaha at approximately 0643AM, at which point 3 rounds had been completed.
The PAX then moseyed back to the flag and completed Mary.
- Broga – Keeping eyes closed
- Runners stretch+Pigeon Pose each leg
- Touch the toes
- Long slow breath and rise up to the top
Name-o-rama occurred at the completion of Mary.
Prayers/Announcements
- Announcements
- Donut run 6/1 at the pit
- Next week Bowflex VQ at the Pit
- Prayers
- Safe flight home for Blue Crystal
- Splinter Cells M for healing
COT:
Remember to stop and listen.
Effective communicators require you to be able to convey messages, but it doesn’t matter if you can’t absorb them as well. Important as a leader. To your coworkers, M and Kids.
Thank you!! BT