PAX: Swiper, Double Dip, Black Tuesday, Flowers, G-String, Dozer, Razzle Dazzle, Broadway, Schrute, Crank Bait, Shingles, Milo, Sweet Roll, Low Flow, Motown, Baby Shark, Levee, Hamms (DR), Barn Door
Q: Barn Door
19 PAX arrived at the Flags and heard the Core principles, Mission, and disclaimer.
We took a one lap mosey around the track and then jumped into Warm-a-rama at mid-field which consisted of 15 IC each: SSH, Tappy Tap, Imperial Walkers, and Cherry Pickers
The PRE-THANG
As a group, we took a lap around the track and at the South end of the track we completed 30 Merkins and 20 Monkey Humpers IC. We completed this two times.
The THANG
We broke into 2 man groups for a good old fashioned two man grinder.
Group #1 stayed at the South end of the track and worked on the list of exercises listed below as a progressive count with their partner.
- 150 – Bonnie Blairs
- 200 – Overhead Claps
- 250 – Squats
- 200 – Seal Claps
- 150 – Lunges
Group #2 ran a lap around the track with a sprint on the first straight away and then relieved their partner.
“Omaha” was called and we moseyed to the “good” concrete pad for Mary.
6MOM consisted of:
- LBC 15 IC
- Low Dollys 20
- Freddy Mercury 15 IC
- 1 round of Rancid style American Hammers
Announcements:
- A lot of new leaders emerging, get out there and support them.
- Travel around to new AO’s to meet new people.
Prayers:
- Mako’s wife having an ankle surgery
- ICB having some sleeping related issues
- Girl Dad’s mom is battling cancer
- Rancid’s brother passed away unexpectedly
Circle of Trust:
F3 is a fountain of youth.
On vacation I was playing with my kids and niece/nephews while brother in law, and many other dads, were mostly just sitting around the pools or on the dock at the lake watching. They didn’t have the drive or energy to get out there and enjoy playing with their kids and being a kid again themselves. F3 has gotten me back to the fitness level I need to be at to play with my kids whenever they want. The kids and my niece/nephews loved that I was going down the water slides with them, giving them rides on the water trikes, and teaching them how to row on a kayak or paddle board.
So, I urge all dads to take your health seriously and push yourselves when you attend F3 beatdowns. Not only do they help you, but they help others around you.
Swiper led us out in prayer.
Aye!
Barn Door