Date: 03/29/24

AO: The Brick Yard

PAX: Caruso, Rough Draft, West Ham, Woody, Predator, Red Wire, Bobsled, Hooah, Tassels, Snidely 

Count: 10

FNGs: 0

Q: @Snidely

Welcome to F3 (0530) = Fitness, Fellowship, and Faith 

5 Core Principles: Free, Open to all men, Always Outside, Peer Led, and Ends in a Circle of Trust

Credo: Leave no man behind, but leave no man where you found him

Mission: To plant, grow, and serve small workout groups for the invigoration of male community leadership.

Disclaimer: I’m not a professional so modify as necessary.

Conditions: 46 deg F and it’s feeling like Spring

Warm-a-rama (0533): Michael Phelps, Cherry Pickers, Johnny Dramas, Big Ones, Tappy Taps, Sun Gods (all x 10) → Mosey to Sonny’s to work out on the turf.

The Thang (0542): 

Partner up with someone at your level and then pick a station.

Perform each exercise per PAX then move to the next station. Break into sets if you need to.

Stations

  1. 30 Coupon Gravediggers (15 each side)
  2. 30 Coupon Squats 
  3. 30 Coupon Curls
  4. 30 Deadlifts
  5. 30 Derkins
  6. 20 Coupon Shrugs (use Partner’s coupon and your coupon to complete the shrug) // Partner does SSH or squats during shrugs
    1. Yes… you will hate me for this, but you know you want to look like The Rock.
  7. Walk a lap and repeat

Omaha @ 0600 → Mosey back to Stinson Park feeling swole. Some how the coupons felt heavier than when we left.

6MOM (0605): Plank counted to 60 (yay, we knew how to count!) and American Hammers Rancid Style

Video-rama: Done and done.

Announcements and Prayers:

  • Sputnik still receiving chemo // prayer bands available at sites
  • Oscar Mike Cross Ruck on Saturday at 0530
  • 4/20 convergence at Sanitarium
  • Keep the many PAX and family with cancer diagnosesbin your prayers
  • Keep Ditty and spouse in your prayers

COT: Take care of yourself 

  • Self-care takes work and time and is more than just pampering yourself. We need to sharpen and hone this practice as well.
  • Self-care is simply the act of taking time to focus on yourself. You allocate certain time during each day, or even just weekly, to put your stressors on the back burner, with the goal of improving your mental health. 
  • It is an incredibly personal practice, and there’s no “one-size-fits-all” kind of formula here. But that’s the beauty of it: Self-care can mean anything you want it to mean as long as it will help you stay physically and mentally well.

Some suggestions:

  • Physical activity
  • Affirmations
  • Journaling… I like to visualize my wins and losses for the week- it helps me focus on the positives instead of the negatives 
  • Aromatherapy
  • Reading

You need to take care of you, so you can take care of other people who depend on you.

Closed out in prayer to Sky Q. High fives, hugs, and headed to coffee.

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