Date: 09/28/2023

PAX(6): Sergeant Pencil, Sasquash, Yodel, Da Kine, Steeple, Busser

FNGs: 0

AO: The Maize

QIC: Busser

Conditions: 56 degrees and humid – great for working out in the gloom

At 5:30am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles (free, open to all men, always outside, led in a rotating fashion, and end in a circle of trust), the mission statement (to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership), the credo (leave no man behind, but leave no man where you found him), and the disclaimer

Disclaimer: I am not a professional, please modify the exercises as necessary as there is a real risk for injury.

Warm O Rama: whoops, I meant for us to do a few exercises at the flags to start, but we skipped them and got right to the pre thing

Pre-thing: we set out on a mile loop through the neighborhood that started us heading north and had us finishing up on the basketball court. There were 4 stops which included our arrival at the court. At each stop we did 10 “tralors” (Superman angels – to get the back side fired up), hand release merkins, toe touches, and tempo squats.

The Thing: once we were back at the court and finished our last round of exercises from the pre thing. We started a game of knockout (shoot from the free throw line, get your rebound if you miss and make a basket before the person behind you does, or you’re “knocked out”). If you got knocked out, you could get back in the game by completing the re-entry fee of 10 Diamond Merkins, 10 leg raises, 10 Bobby Hurleys, and a baseline to baseline run. We made it through 2 full games with Steeple winning both. The punishment for not winning was 3 Kraken Burpees. Omaha was called at 6:07

Mary: 3 rounds of hammers

Name O Rama: all pax listed above were present 

Announcements: Nugent flag was passed from Steeple to Sergeant Pencil. HHM last week of fundraising for the toy drive.

Prayers: Steeple’s wife Abby and the mental battle of dealing with job loss. Jump street and the challenges he has encountered at work. It is suicide prevention month, be aware of those around you and reach out if you sense a need. 

CoT: I am coming up on my 1 year anniversary with F3 and as much physical benefit I have seen since joining, I think I have benefited even more mentally. I have trouble letting go of the past, specifically regarding mistakes I have made whether it be poor choices, mishandling relationships, having a lack of drive and willpower. We all make mistakes, it’s part of what makes us who we are as men. Part of getting over past mistakes is taking responsibility and acknowledging your wrongdoings or missteps. Own the fact that you’re not perfect and can’t be no matter how hard you try. We all say this and recognize, but you really have to let it be your truth. Another step is learning from the mistake that you made so that you can prevent repeating it, maybe recognizing how you treated someone was not right or how you handled work stress. Lastly, a hard but necessary part of letting go of the past is forgiving yourself for those past mistakes, acknowledging the fact that you are better now for going through it. If there is anything you are holding onto, try these steps to work through it, grab a brother and talk about it on a pre run or at coffee, use the strength of this group to help you through it. 

YHC closed us out in prayer.



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