Weather: Mist, 53°F, Feels like 53°F, Humidity 97%, Wind 4mph from SSW
26 PAX: KOA, Razzle Dazzle, Ditty, Black Tuesday, Feeney, Fun Dip, Mortar, Chernobyl, Swiper, Tater Tot, Khakis, Slow Pitch, T.C., Sweet Roll, FireWalker, Crankbait, EarTag, Lamb (DR), Betamax, Ferdinand, High Life, Skidz, Legolas, Shingles, Retweet, Knobs
QIC: Knobs
Prior to the beatdown we had PAX pre running & rucking. The parking lot was full of cars ready for my beatdown or IPC! The energy was palpable and off the charts!!
At 6:00 Knobs ran through the Core Five Principles with the PAX:
• Free of Charge
• Open to all men
• Held outdoors rain or shine
• Led by men in rotating fashion
• End in CoT; I am not a professional so modify as needed
The boys were rowdy this morning and the sidebar mumblechatter was so loud YHC had to quiet them down before continuing with my intro.
Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!
Credo is to Leave no man behind, but leave no man where you found him! No FNGs today but we still have the safety brief to modify as necessary. Now it’s time to mosey so we can start WarmARama!
WarmARama: 6:02 mosey down to Veterans Memorial:
• 20 SSH IC
• 10 Tappy Taps
• 10 Big Ones
• 10 Imperial Walkers
• 10 Goof balls
• 10 Albatross Batwings 10 (Fwd, Back, Chinook, Seal Clap & Cherry pickers) with Johnny Dramas
Put everyone in groups of 3. You will stay together the whole time.
The Thang:
At 6:10, we gathered the PAX and explained the next station and the route to church parking lot.
Station 1: Ferdinand’s School Bus
Church Parking Lot: Groups of 3; one PAX runs down and back in the parking lot while the other is completing the exercises and then switch.
• 20 – Air Squats
• 20 – Bonnie Blairs
• 20 – Merkins
• 20 – Squat Jumps
• 20 – Carolina Dry Docks
• 20 – Alternating Shoulder Taps
• 20 – Lunges (10 each leg)
Gathered the PAX again at 6:20 so we could mosey from church to basketball courts for our next beatdown.
Station 2: Gunners 21’s @ basketball court
• 1 Merkin
• Side Shuffle
• 20 Big Bois
• Repeat in Ascending & Descending order so the number of reps equals 21.
Called the PAX together at 6:28 so we could mosey to the soccer fields. The trail is dark so headlamps encouraged.
Station 3: Lt. Maverick’s: On Soccer Field in groups of 3
• 11 Maverick Merkins (All Pax)
• Lt. Dan’s to next Cone/Flag
• 11 Maverick Merkins (All Pax)
• Lt. Dan’s to next cone/flag
• 11 Maverick Merkins (All Pax)
• Turn around & repeat
The PaX were enjoying this station so much I had them stay here a few more minutes. Called them to recover at 6:40 so we could mosey to the football practice field for the last station of the Thang!
Station 4: 1st & 10. Field Marked in 10 yard increments. Start on Goal line.
• Bear crawl to 10 year line, 1 Burpee at 10, then sprint rest to 100 yards.
• Recover jog to starting goal line.
• Bear crawl to 20 yard line. 2 Burpees then sprint 90 yards.
• Recover jog to starting goal line.
• Repeat to 10 burpee’s or Omaha.
6 Min of Mary: Gobblers Abs
• 15 LBC
• 15 Heel touches
• 15 Freddy Mercuries
• 10 Instagram Models (L/R)
• 15 American Hammers
• 30 Sec plank
Announcements/Prayers:
• Heartland Hope Toy Drive donations
• Prayers for Lisa on hospice & TinCup in his diagnosis
COT:
I spoke about my admiration for this group. The love and support my family has received from F3 is immeasurable. Thankful be called one of their own.
“Admiration is great. It allows you to bond in a way you otherwise wouldn’t have been able to do. Yet it’s not so much the admiration itself that makes all the difference but the reason behind it that allows for an amazing partnership. People don’t admire for the sake of admiring. Like love, admiration is not something you can fake.”
PAULA HUDSON
YHC lead the PAX out ina prayer while in Ball of Man. “Sky Q it’s your boy Knobs….”