Site: Wild Kingdom
Weather: 64
Q: Blades of Glory
9 total PAX: muffs, Lemu, Mufasa, Cutting Edge, Paddles, Baby Shoes, Ketchup, patchy Adams
Pre-Runner: 4:45 Blades of Glory
Ruck: Lemu
5:30
Welcome I am Jeff Gr… Right off the bat I got my first strike out… But Recovered with correct F3 name “Blades of Glory” then F3 Lexicon continued to flow… Welcome to f3 Fitness, Fellowship Faith 5 Core principles, Open to all men, Free of Charge, Always outside, Led in a rotating fashion, and ends in a Circle of Trust. Leave no man behind and no man where you found him and F3 Mission Statement is to Plant grow and serve Small work out groups for the Reinvigoration of male community Leadership. No Friendly New Guys.. And still was 5:30 when I looked at my watch…
Let’s Go… do Warma Rama by the Boat parking lot….
As we made our way to the parking lot… Patchy Adams showed up… It’s pretty obvious here at the Wild Kingdom….
Warma A Rama Circled up at Boat Parking lot.
20 IC Side straddle.
10 IC Big Ones
10 IC Imperial walkers
10 IC Cherry Pickers
10 IC Sun Gods with Calf Raise (go to your toes and back down)
Reverse
Wall Thang
Made it to the Bathroom.. Not to use the toilet but the wall… Outside of the building. Actually the South side where there is concrete instead of Grass with broken glass.
Now I made it to the right location and found a wall. It was time to do some balls 2 the Wall.
30 Second B2W
20 Donkey Kicks
10 chicken peckersI IC
5 wall touch IC
Wall sit time
Did a 30 Count
10 sec. Right leg up
10 sec Left leg up.. Yes you did get to put your right leg back down.
Then 20 Sec. Count.
Back to balls to the Wall
5 Chicken Peckers IC
10 Donkey Kicks
15 Sec BTW
Recover…
We went on a jog around the parking lot. This would be the loop for the “run” part of the Thang….
Made it to the picnic tables where there was a list of exercises.
Encourage PAX to team up/partner up and we had 3 groups..that naturally formed. (Great job guys, we didn’t have to use numbers to count off)
5 Burpees
10 Table jumps or step ups
15 Derkins
20 Dips
25 (v-Ups or Big boy sit ups)
Take a lap around the parking lot.
Got 3 Rounds in and started on the 4th when Blades called Omaha at 6:01
Moved to where there was light… I don’t think Blades understood “the Darkest AO in Omaha” if he kept moving towards the light and did the Nam-O-Rama directly under the light…. Anyway…
Mary:
15 Star Fish IC
15 Frozen Freddies IC
Ketchups 6 inch special….
Announcements:
Block Party pop up starts Friday @ Grove Park
Iron Pax is going on
Check Slack…
Prayers: Jodi Semonell son Cole who passed away Wed. due to CO2.
COT
I know I have spent so much time punishing myself lately… Also trying to find the reason behind it all, or why it happened the way it happened. There is a lot of feeling, emotions, bottled up when saying “I forgive myself”…. I know it’s a process but I start by saying it to myself, believing it, and then living it…
Aye