Date: 01/16/2024
AO: Heavy Metal
PAX: @Folsom, @Bobsled, @Invictus, @Caruso, @Yellow Snow, @Woody, @Hipster, @Rocket, @Frosty, @Spreadsheet, @Demogorgon, @Snidely
FNGs: None
Q: @Snidely
Total: 12
Conditions: 35 deg F; foggy, dank, and wet; no wind; black ice
Welcomed PAX to F3 (0530) = Fitness, Fellowship, and Faith
Talked about those 5 Core Principles: Free, Open to all men, Always Outside, Peer Led, and Ends in a Circle of Trust
Reminded them about that Credo: Leave no man behind, but leave no man where you found him.
There is in fact a Mission: To plant, grow, and serve small workout groups for the invigoration of male community leadership.
And if course we had to read the Disclaimer: I’m not a professional, so modify as necessary.
Warm-a-rama (0533):
- Michael Phelps x 10
- Cherry Pickers x 15
- Big Ones x 10
- Tappy Taps x 10
PRETHANG (0537)
- Black Sabbath Music is cranked on 11, well whatever my Bluetooth speaker has for sound. Heavy Metal commence.
- 11s with merkins and squats, while dodging salt carts on the sidewalks around Stinson Park.
THE THANG (0545)
We did a Show and Tell beatdown. Starting with @Folsom, one PAX will run to the obelisk and back. Before running to the Obelisk, the PAX member will name an exercise for “tribute” and everybody perform the exercise as “tribute” AMRAP-style until the PAX gets back to the group. Rotating clockwise, the next PAX names their exercise for “tribute” and the completes their run whilst the rest of the group again pays “tribute.” With 12 PAX, we had a nice variety of exercise and reps. Black Sabbath riffs and guitar solos were blaring in the background, and made for a good inspiration.
Some PAX ran fast and other moseyed… some PAX struggled with the “tribute” as the reps kept building and building. After one grueling exercise, I asked if anyone was ready for CSAUP, and my question fell on deaf ears… the “tribute” must have been too much for the group… at least for this Wednesday. We did about 20 exercises (almost two times around) before calling Omaha. PAX were relieved to be done and now moving on to 6MOM. The Heavy Metal gods were pleased with the tribute… for now. (I hear there is a AC DC tribute request by @Canadian Bacon in the future!).
6MOM (0605)
- 20x Box-Cutters
- 12 American Rancid-Style Hammers.
- We already did flutter kicks in The Thang, so cross that off the list…
Video-rama (0610):
Announcements:
- CSAUP on Saturday
- Pasta Feed on Friday
- Chris Gradoville (Nugent) Community Leaders Scholarship Event on Feb 15 at MCL
Prayers:
- Baby Everett has a surgery coming up on Feb 2
- Pax member Sputnik for good news
- Pax Member Sandy Cheeks at US Marine Corps Officer Candidate School
- Borland’s daughter’s cancer diagnosis
- Snidley’s MIL Donna on her lung transplant complications
- Other prayers for friends and family said and unsaid, PAX injuries,
- Pax Member Jeeves for stability
COT: Perseverance and integrity… staying the course when you feel low. I was inspired by a poem and read it to the group.
Poem called Clinching the Bolt
by Edgar A. Guest (people’s poet, optimistic)
It needed just an extra turn to make the bolt secure,
A few more minutes on the job and then the work was sure;
But he begrudged the extra turn, and when the task was through,
The man was back for more repairs in just a day or two.
Two men there are in every place, and one is only fair,
The other gives the extra turn to every bolt that’s there;
One man is slip-shod in his work and eager to be quit,
The other never leaves a task until he’s sure of it.
The difference ‘twixt good and bad is not so very much,
A few more minutes at the task, an extra turn or touch,
A final test that all is right—and yet the men are few
Who seem to think it worth their while these extra things to do.
The poor man knows as well as does the good man how to work,
But one takes pride in every task, the other likes to shirk;
With just as little as he can, one seeks his pay to earn,
The good man always gives the bolt that clinching, extra turn.
Coffee (0615): Starbucks