9/6/2024 – Golden Spike
Location: Burke High School.
PAX: Canadian Bacon, Tom Tom, Village Inn, Foreman, Straight Flush, Colossus of Clout, Spacebar, Stella.
QIC: Invictus
Weather: 68 deg, 76% RH, wind 5 mph.
0500 – Pre run – Stella and I.
0530 – Multiple PAX gathered in as we started the intros.
Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust.
Credo – Leave no man behind, but leave no man where you found him.
The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership.
QIC noted he was not a fitness professional so the PAX should modify the workout as needed.
Today’s beatdown theme will be Summer Olympics trivia.
Warm-a-rama: Parking Lot next to Bowl.
15 SSH IC, 15 Mountain Climbers, downward stretching.
Pre Thang: Circle Merk with AST’s
We all counted up to 100 as each PAX did 1 merkin when the count got to them. The remaining PAX not counting at the time were doing Alternating Shoulder Taps until the progression got to them. Miraculously, the 100 count finished on YHC.
The Thang – The Golden Pyramid in The Bowl – Exercises at the bottom, run up hill for 3 burpees.
10 Burpees, 20 Diamond Merkins, 30 Bobby Hurleys, 40 LBC’s, 50 Plank Jacks (single), 40 LBC’s, 30 Bobby Hurleys, 20 Diamond Merkins, 10 Burpees.
The entire group got through each round to complete the pyramid. Thankfully, our Site Q, Tom Tom, did not get bit by a spider in the Bowl like last time. This was an adventure for him from which he emerged victorious.
MARY
Colossus of Clout – 15 pickle pushers
Straight Flush – 15 Freddies
Canadian Bacon – lead 15 of another core I can’t remember
1 round of American Hammers, Rancid style.
COT
I talked about how a recent discussion with one of my superiors at work indicated that we were thinking of completely different things, and I realized I did not specify which project I had questions on. We both had moments where we looked like deer in the headlights, but I was the only one steering this conversation. My superior had to stop me from talking and get us back on track. We eventually cleared up the discussion and moved on. This incident reminded me of how important clear communication can make or break any relationship. To me, the most important ones are with family and friends. Clear communication needs to be a daily practice to preserve these relationships and connections. Some can be ruined with little to no communication; therefore, we all need to be disciplined enough to communicate effectively every day.
Prayer – YHC
Aye! – Invictus.
Coffee at Stories.