Saturday, January 13th, 2024 | Bunztown| Bennington High School | -1 degrees (Feels Like -24, but seemed like -50), Ideal for a wintery beat down!
14 PAX: Star-lord, House Party, Dinger, Mayday, Cake, Stripes, Summer Catch, Babyback, Udder, Dinger, Walleye, Walkabout, Bernie, Cupid
QIC: Star-lord
6:00am – 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.
There were no FNGs today.
6:05 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the parking lot
15 Side-straddle hops (IC)
10 ‘Merkins
10 Shoulder Taps
10 Diamond Merkins
10 Werkins
10 Carolina Dry Docks
10 Dips
10 Air Squats
10 Lunges (L-1, R-2)
10 Split Jacks
10 Jump Squats
10 Monkey Humpers (IC)
10 Sumo Squats
6:10 am – The Thang:
Counted PAX off into groups of 3’s and then split the groups between 3 stations for a Grinder style workout. One station was focused on Legs at the bottom of the hill and did as many portions of the mighty Aiken legs (20 Squats, 20 Lunges (L-1, R-2), 20 Split Jacks (L-1, R-2), 20 Jump Squats, 20 Monkey Humpers, and 20 Sumo Squats).
The top of the hill was focused on upper body with a Rinse and Repeat Upper Body Crusher (20 Merkins, 20 shoulder taps, 20 diamond Merkins, 20 Werkins, 20 Carolina dry docks, and 20 dips).
The push group went sledding down the hill. Once at the bottom of the hill they replaced the leg group and sent them running the sled back up the hill and replaced the upper body group as they went sledding down the hill and we rinsed and repeated until 6:45
6:45am Omaha
6:50 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– CSAUP 27 Jan
– ’24 Year Long Murph Challenge
-15 Feb Nugent fundraiser
– 31 Jan Cake VQ
Prayers:
Healing for Borlen’s daughter as she fights cancer
COT:
Words to live by from a Marine Friend
1. Find High Places. Go to the top of them. Take others with you if you can.
2. Move heavy things from one place to another. It doesn’t have to have a point.
3. Be real. Don’t try to be anything you’re not. If you don’t like who that person is, change.
4. Live up to your promises.
5. Hold people accountable, but start with yourself
6. Commit to things. Once you do, go all in.
7. If something has you enslaved, recognize it, make it go away. If that is hard, it is pretty serious. See item 8.
8. When you drop to a knee, and we all do from time to time, send up a signal. You will do your family and your brothers no good if you wait till it is too late. We will all have to continue doing our thing, but will have to figure out life without you.
9. Do things because they suck. Sometimes that is reason enough.
10. Sometimes you get to where you are by dumb luck, the hard work of those around you, or grace of God. Don’t take credit for it.
11. Appropriately prioritize things in your life. Don’t let the unimportant interfere with the critical.
12. Offer the same things to everybody around you.
Cheers,
Star-Lord