Stinson Park | 71 degrees and manageable humidity | Storms to the North & West
5:00am PreRun: JeanClaude, Smashmouth, Huffy, HighLife, BetaMax & Firewalker. #FlatFriday
5:30am.
Firewalker welcomed the 12 pax who had gathered around and welcomed them to F3. He covered the mission of F3 along with the 5 core principles. He informed the group he was not a professional, modify as necessary and that he was generally uncreative and that the workout and COT were all borrowed and repurposed.
We moseyed to a grassy area with our coupons in tow.
⁃ Imperial Walkers – 16 IC
⁃ Hillbillies – 14 IC
⁃ TappyTaps – 15 IC
⁃ GraveDiggers w coupons – 30 IC
Now, Firewalker has only planned to do 15 GraveDiggers IC, however, as the exercise began, Finkle made a late appearance and without a coupon. Firewalker continued the cadence – much to the chagrin of the pax – until Finkle returned with a borrowed coupon. A few pax were convinced FW was going to do GraveDiggers the entire time. #GoodIdea #MaybeNextTime
The Thang
FW provided instruction for the exercises.
⁃ Blockees with a thrust
⁃ AirSqats w Coupon
⁃ Curls w Coupon
⁃ LBCs w Coupon
Round 1 would be 10 reps of each followed by a run around the park – about 400 meters.
Round 2 would decrease reps by 1, so 9 reps of each – followed by a 400 meter run
Round 3 would be 8 reps, Round 4, 7 reps, you get the idea.
Now, details matter. FW swears he announced that each round was a decreasing rep. Throughout the beatdown, evidently Only FW and HughLife were decreasing reps. It became obvious when Smashmouth called FW out for skipping exercises. Clearly something was a miss. Smashmouth and the other pax are clearly better off and better men today because of all the extra blockee thrusters they performed.
FW learned a valuable lesson this day. Don’t assume guys heard you the first time. Repeat it again so their can be crystal clear.
At 6am, FW called Omaha and brought the pax back together for Mary
⁃ Heal Touches -15IC
⁃ Marg/Homers
⁃ E2K 15 IC, each leg/elbow
Announcements
⁃ Vala’s this Sunday
⁃ Spartan Race this weekend
⁃ IPC @ ThePit tomorrow
Prayer Requests
⁃ Brazillian asked for prayers for fellow pax member
⁃ Buns asked for prayers for his family.
⁃ Remember the Kaipus, Vala & Cole Family
⁃ Pax traveling to Spartan in Indiana
⁃ Injured and Sick pax.
COT
An old Cherokee Chief told his grandson, “My son, there is a battle between two wolves inside us all. One is evil. It is anger. Jealousy. Greed. Resentment. Inferiority. Lies. Ego. The other is good. It is love, peace, joy and hope, humanity, kindness, empathy and truth. The boy thought about it and asked, “Grandpa, which one wins? The Chief quietly replied, THE ONE YOU FEED.
FW shared about focusing on ourselves so that we can pour from our own cups into those around us. But it matters what we are filling and feeding our minds and bodies with. Make sure we are feeding the right things in life.
FW shared that he has been really trying to be focused and intentional with his family and those closest to him recently and the joy and satisfaction it bring has been rewarding!
Aye!
FW
