Block Party 8/30/2024 – 14 PAX (including 1 FNG)
Welcome/Intro – 5:30
F3 – Fitness, Fellowship and Faith
Mission: The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Five Core Principles:
Free of Charge -Open to all Men -Always Outside -Led in a rotating Fashion -Ends in a Circle of Trust (Ends with COT)
Credo: Never leave a man behind, but never leave them where you found them
Disclaimer -“I am not professionals, please modify as needed.”
“Any FNGs or newbies to Block Party”
Warm-a-Rama – Circle up! 5:35 (5 mins)
Side Straddle Hop – 10 in cadence
Sun Gods (front and back) – 10 in cadence
Tappy Taps – 10 in cadence
Big Ones – start right and call out when to switch legs.
Pre-Thang –5:40
Pyramid Game of Chance – (2/4/6/8/10/8/6/4/2)
- Heads = Burpees
- Tails = Merkins
The-Thang – 5:50
2-man Grinder
First man performs exercises below – Second man runs down and does core exercise.
Round 1: Curls – 60 each / LBC 20
Round 2: Pull Overs – 60 each / WW1 20
Round 3: SL Deadlift – 60 each / Freddy Mercury’s 20 (IC)
Round 4: Thrusters – 60 each / Flutter Kicks 20 (IC)
Round 5: Bench Press – 60 each / Gas Pumpers 20
Rinse / Repeat
- Complete until Omaha – 6:05
“Omaha” – 6:05 – Run back to flags
Circle of Mary– ‘Hammers
Name-o-rama
FNGs – Welcome BYOB
Prayers & Announcements
- Muffs Step Daughter – Hannah
- IPC starts next week
- Last Friday Lunch – Vidlaks
- T Swifts Son – Jackson
- Low Ride – VQ next week at Block Party
- Flag Pass Sept 9th Coronado
- Fine Print on IR
COT – The Subtle Art of not giving an F
- Book that revolves around letting go what isn’t important i.e. your kids putting fingers in their mouths, the way your wife loads the dishwasher, or how your coworker keeps their phone ringer on.
- Not giving an F doesn’t mean being complacent or indifferent. It means you’re focusing the energy you have, which is limited, on things that align with your values.
- Values like family, serving others & health – not career success or wealth as those often bring short term pleasure, not long-term happiness.
- Values should be your focus – prioritize those always – leans into the concentrica model.
- Challenge – Lean into analyzing your day to day – are you giving the right amount of F’s to the proper values? If not, challenge yourself to pick one this weekend and focus on making that a priority – Long story short, don’t give an F – give the F’s to the right thing.
End with a prayer