Friday, Sep 13, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
12 Pax: Babyback, Walleye, Cadbury, Starlord, Snickers, Killians, Bullseye, Doge Coin, Six String, FNG (Smooth Operator), Laser Jet ®, Janikowski
QIC: Janikowski
4:30am Smurph crew / Long Pre-Run Crew / Long Pre-Ruck Crew
4:45am Pre-Run Crew / Pre-Ruck Crew
5:15am Welcomed PAX to F3 I’m Janikowski, F3 stands for Fitness, Fellowship, and Faith
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
CREDO: We leave no man behind, but we leave no man where we found him
HIGHLIGHTS: 1 FNG: Smooth Operator
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
5:18am Warm-o-rama
The group moseyed to the west side of the parking lot where we did sun gods forward x 10 and backwards x 10. Cherry pickers x 10 and stretched the legs with big ones for a 5 count on each side twice.
Had all PAX mosey to the East side of the track to form up in a circle and did a Ring of Mercans where 1-by-1 each PAX would do a Mercan while the remaining PAX were in a front leaning rest and we went around the circle 4 times until we got to a total of 50 Mercans.
5: 30am The THANG
Next the PAX counted into 4 groups of 3 for the beatdown.
There were four cones spread equal distance from each other ~100 meters and each had a set of 3 exercises to do AMRAP while waiting to be pushed.
Group 1 was the push group and each PAX performed a carry with a coupon out to a second cone and back (dealers choice on how to carry) and once all PAX performed 1 round in that group they jogged ~100 meters to push the next group.
Group 2 performed 20 Mercans, 20 LBC’s, and 20 Monkey Humpers then jogged ~100 meters and pushed the next group.
Group 3 performed 20 Carolina Dry Docks, 20 Ankle Touchers (IC), and 20 Jump Squats then jogged ~100 meters and pushed the next group.
Group 4 performed 20 , 20 , and 20 Bobby Hurley’s then jogged ~100 meters and became the push group.
OMAHA was called at 5:50 – return to the flags for some Mary (core exercises)
5:52am Mary
The entire group did 2 rounds of Rancid Style Hammers to finish.
6:00 Name-o-Rama and Announcements
Announcements:
Valas Pimpkin Patch tickets are still available. Check PaxNet for more details.
Flag passes tomorrow at Bunz town and Oscar Mike AOs
Brick Builder October 5
Iron Pax Challenge- Can still get in week one.
Prayers:
Snoop Dogg- Check Slack Six String has posted ways to help financially.
Mr. Rodgers daughter. Continued prayers.
COT:
Spinning off a previous COT, I once was given the advice “Either way, time is going to pass.” This was in reference to me going back to school (college). Either way time was going to pass. I was going to have a degree or not. So I ended up going back to school while working full-time and being a husband and dad.
I encouraged the group to find areas to improve on and stack days and foucus on getting better 1% each day. I referenced my running habits and how when I started F3, how crazy I thought it was to prerun before beatdowns. I decided I wanted to get better at running so I now have started stacking days running.
At the end of the day, all of the 1% days add up and you’ll find yourself much closer to your goal or better off than you were before.