Saturday August 20, 2022| The Pit |Halleck Park| 62 degrees
PAX(9): Milo, Taxman, Crank Bait, Ethanbreous, Chernobyl, Trench, Girl Dad, Fun Dip, Double Dip
QIC: Double Dip
5:30am Pre-Run: trench, girl dad
6:00am Welcome – mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
I then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – nope
Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
6:05am Warm-a-rama:
- mosey around the pond then return to the flags. Then we lined up along the street and completed:
- Lunges 10 then side lunges to the 20
- Knee hugs ankle pulls
- Skips with sungods switch at 10 yards
- Karaoke left
- Karaoke right
6:15am Pre Thang- Run to the PIT football practice field, while stopping to complete burpees and Maverick Merkins.
6:30am The Thang – On the football practice field – Number off in pairs
Use 1 medicine ball per group of 2. Complete the exercised from goal line to goal line. If the ball drops you run back to the start and start that all over.
- Side shuffle buddy passes all the way down to the opposite end zone and back
- Front and back pedal passes all the way to the opposite end zone and back, partner switches coming back
- Running forward with side hip front tosses all the way down to the opposite end zone and back.
- Alternating Medball throws all the way to the opposite end zone and back.
- Murder bunnies to 50 then which with your partner, Partner is bear crawling to the 50 and switching to murder bunnies all the way down to the opposite end zone and back.
6:55 6 MOM
– Had the group circle up and completed: 20 Low Dollys, 20 heels to heaven 20 WWII, and finished with 9 American Hammers Rancid Style IC around the circle.
- Announcements:
- Blood drive check slack
- Halfway house Sunday the 28th
- Pancake fund, 10:00 Sunday 28th ask trench – circle C ranch
Prayer Requests:
- Trenches mother in law Lisa
- Matt – sweet rolls buddy
- Squeaky day heart issues
- Dips uncle Chuck
COT
