5/20/2024, Wolf Den 62 degrees and calm
30 PAX: Barbershop, Schnitzel, T Swift, Greenhouse, Short Sale, Hei Hei, Falsetto (FNG), Smelly Cat, The Plague, Gator, Thor, Flip Cup, Macanudo, Hotwire, Zamboni, Ditka, Buttercup, Moonshine, House Pary, Jukebox, Whiplash, Bernie, High Point, Heist, Cheap Seats, Steeple, Truly, Reflux, Bogey, and Biscuits
QIC: Biscuits (VQ)
5:15am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men,2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
One FNG today! Falsetto
Graduation themed soundtrack kept the spirits high throughout the beat down. All songs were from my senior year of High School ’99-‘00
5:17 am – Warm-o-rama “Graduation” Vitamin C
Moseyed halfway to the stadium
Tappy taps 15ic
Big Ones 10 count 2x
Sun Gods 10ic both directions
Michael Phelps 15ic
Pre-Thang
Moby “Flower”, held air squats on the “Green Sally down” up on the “Green Sally up” pulse on the “Old Miss Lucy…”
Incubus “Pardon Me”, SSH throughout burpee every time “Pardon me” was uttered, bonus for those that knew the lyrics and didn’t over burpee…or maybe it was the other way around, extra credit burpees for those unfamiliar with this banger of a song.
The Thang
2 Man Grinder:
Soundtrack: Pomeroy “Roboflow,” NSYNC “Bye, Bye, Bye,” U2 “Beautiful Day,” Outkast “B.O.B,” Dr Dre, Snoop Dogg “Next Episode.”
one partner ran to the 50 and back while the other was AMRAP the following exercises:
1. LBC
2. Carolina Dry Dock
3. Monkey Humpers
4. Merkins
5. Frozen Freddy’s
6. Cherry Pickers
7. Lunges
8. Werkins
9. WWI
10. Moroccan Night Club
11. Air Squats
12. Plank
13. …run it back to the top
Omaha called at 5:45 mosey back to the flags
1 round American Hammers as requested by T Swift
Name-o-Rama fail by yours truly…didn’t give my name BISCUITS!!! SMH!!!
FNG naming ceremony for Falsetto…Gravy and Einhorn we in contention as well
Announcements: Check slack new site launch coming soon, Second F opportunity for taco ride
Prayers: T Swift’s M and FIL, Greenhouse, those dealing with cancer personally and within family, recent graduates as they embark on their future…more to come in the COT
COT:
His plan/path is the key to success not my own. Reflecting back to graduation and all my plans for the future its laughable to think that I had life all planned out. I went to school to run track and cross country, only to have a doctor tell me I needed major foot surgery week one of school and that I would not run again. I’m back running but it looks different than it used to, a lot slower and not nearly as many miles. That was His first loud and clear message that He has a plan for me, and I need to trust in Him. His message came through loud and clear on several job changes that ultimately led me back home and to a community, family, and career that fills my cup every day. The message I want to impart on all recent grads, and any of us HIM that are struggling with trying to manhandle your own plan. Release your grip on what is “right,” and trust in Him to provide the path he has laid out for you. You will never be left behind, but you will never be left where He found you!
In Him,
Biscuits