Date: 08/5/23 | Location: The Pit | Start Time: 6:00 AM | Temp: 70

Title: “Impress vs Impact”

Total PAX: (16) Ichiro, Penny Benjamin, Hardwood, Skidz, Low Flow,  Tenacious D, Switchfoot, Chester, Pogo, Busser, Fun Dip, Farva, Ray Ban, Yugo, Chernobyl

Q: G String 

Lots of Prethings: Smurphers/Prunners/Meat Grinders/Pullups: 

At 0600, G String welcomed the PAX to the Pit, instantly attempting to silence the chatter (and failed). The mublechatter on this Saturday was strong and would stay strong throughout the entire morning – one of the great things that this AO brings.

G String stated thatF3 stands for fitness, followship, and faith.  He covered 5 core principles – it’s free, open to all men, always outside, it’s led in a rotating fashion, and it ends in a circle of trust.  He told them that we leave no man behind and no man where we found him.  G String stated the Mission Statement of F3 – to plant, grow, and serve small workout groups for the invigoration of male community leadership.  He claimed to not be a professional and asked that PAX modify as necessary.  He asked if there were any FNG’s and there were none. We had one or two first timers at the Pit. Hopefully they read the preblast because G String stated that it was not going to be a difficult beatdown. 

Warm a Rama:

  • Mosey around the pond
  • 10 x Cherry Pickers (IC)
  • 10 x chinooks forward then 10 backward
  • 10 x moroccan night clubs
  • 10 x Tappy Taps (IC)
  • 10 x Big Ones (IC)

Thing 1: 

PAX would perform 20 dips on the picnic benches, bear crawl the designated distance, 5 pull ups, then bear crawl back. This was repeated about 10 minutes or so. 

Thing 2: 

G String had set out 6 cones with exercises beneath each one. In ladder form, the PAX performed the exercises. After completing the exercise, they would return to the first cone via bernie sanders to then go back to the same cones, repeating the exercises before progressing to the next cone.

Cone 1- 5 burpees

Cone 2- 10 imperial walkers

Cone 3- 20 hand release merkins

Cone 4- 30 carolina drydocks

Cone 5- 40 sumo squats

Cone 6- sprint back to cone 1. This cone hid Garfield, the fierce mountain lion. 

Right about now, G String looked at his watch and saw it was 20 to 0700 and thought “Shoot – this is an hour long beatdown – think fast.”

He had the PAX circle up for some planks. This would buy about 6 minutes. Low Flow continued his commentary about his lack of gloves. 

Forward plank on hands.

Left hand.

RIght hand.

Forward on Elbows.

Left elbow.

Right elbow.

The group then performed a quick mosey indian run around the pond, handing off Garfield as they came to the front.

After the run, about 5 minutes of deep breathing and broga commenced. 

At 0658, G String called “Omaha” – PAX were then at the fllags for some Mary. G String unfortunately missed the slammers as he had to run and get his phone. 

Name-o-Rama (see above list of PAX)

FNG’s: None

Announcements: Gray race today. Pogo gets the snake skin.

Prayers/Intentions:   Busser’s coworker Jen and her husband. New F3 babies of Simmons and Mortar. Ichiro’s wife. Chernobyl’s coworker’s uncle. 

COT:  Switch to first person… 

I told the PAX a phrase I had heard the other day that I really liked. “If you want to impress someone, tell them of your successes. If you want to impact someone, tell them about your failures.” As men, I think we naturally struggle to admit our failures in life. We have a fix it mentality and don’t ever talk about anything we may be struggling with or reveal a recent failure of ours. F3 is a great avenue for us men to have a platform like the COT where we can be vulnerable and tell our story. It’s these moments that make the group special and allow us men to really make an impact on one another. 

G String prayed us out and the PAX enjoyed the onsite coffee provided by the site Q, Busser. 

Busser also led Q Source. Thanks Busser!. 


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