AO: The Calm
Date: 06.04.25
Weather: Low 50’s, Calm Wind, Light Fog
PAX: TSwift, Q-Tip (Respect x3), Cutting Edge (Respect), Da Fridge, Hemi, Mufasa, Corn Palace, Ditka, Snare, Sasquash, Baby Ruth, Chicken Hawk, Little Big Town (hate), Laser Jet (Respect), Black Hole Sun, Billboard, Zamboni, Romper Room, Rollbar, Urban Sprawl, Flip Cup, Home Alone, Bogey, Rizzo (hate)
FNG’s: 0
Count: 24
Q: Rizzo
At 5:30 I welcomed everyone to F3, F3 stands for Fitness, Fellowship & Faith. You’re at the Calm, my name is Rizzo, and I’ll be your Q today.Â
We have 5 core principles in F3…
- Open to ALL men.Â
- Always Free
- Always outside
- Led in a rotating fashion
- End in a COT (circle of trust)
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?
Nope.
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.
Intro:
Today is my VQ…Thank you all for coming out to join me. Let’s get down to work with our warm-a-rama.
5:34 WARM-A-RAMA:
10 – Sun Gods (IC each direction)
15 – Michael Phelps (IC)
15 – Cherry Pickers (IC)
10 – Big Ones (each side)
15 – Tappy Taps (IC)
5 – Yodel Jacks
Mosey to the turf and meet at the goaline
THE PRE-THANG:
11’s
Goaline – LBC’s (IC)
25 yrd line – Monkey Humpers (IC)
Mosey to the field across the street
THE THANG:
See you when I see you
Each time you meet your partner/group, you’ll do 20 reps. On your first meeting do merkins of your choice, and on your second meeting do squats of your choice. We’ll complete this until Omaha.
6:01 Mosey to Flags
6:04 Mary
- Went around the circle for choices of 15 core exercises and finished with American Hammers (Rancid Style)
6:09 Calm Time
6:11 Name-o-rama:
Done & posted
Announcements:
Flag pass at Iditarod Oscar to hungry man
Double VQ at Oracle
Oracle flag pass June 21
VQ tomorrow for OG Monkey & Chipmunk at The Berm
Prayers Requests:
Mike – Fridge’s neighbor
Co worker at Fridge’s work
Ralph – Zamboni’s grandpa
Jeri – Ditka’s business partner
Bogey’s M/Rizzo’s Mom
For my COT:
This week I started band camp. On the wall in the gym they have a banner for the Special Olympics with their oath that says…
“Let me win.
But if I cannot win… let me be brave in the attempt.”
This means a lot to me because when I first started F3 I was just getting serious with sports, but I hadn’t done much for working out. As I think back on the past couple of years, I’ve learned that I love to win…but there’s also value in simply being brave enough to try.
I am grateful that F3 has taught me how to work hard, and be brave enough to connect with those around me.
I want to thank you all for being here today. This was not easy for me to do, but I wanted to be brave enough to lead here today…
so that I can be brave enough to lead wherever else I go.
Thank you…
Bogey is going to lead us in prayer to close.
