Saturday, June 8th, 2024 | Bunztown | Bennington High School |
65 degrees, Was steamy, but a fantastic morning to get after it!
25 PAX: Flatstick, Walk About (R), Walleye, Cradle, Cubes, Bollywood, Family Guy (Downrange), Tooth Fairy, May-day, Mr. Belding, Slider, Teacher’s Pet, Drop Ball, Babyback, Shoop, Whiplash, Edger, Dufresne, High Point (R,R), House Party, Big Unit, Papa Smurf, Six-String, Da Fridge, Star-lord
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/reinvigoration 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,
There was one Pax posting Downrange from Jefferson City.
6:02 am – Warm-o-rama
A quick warm-o-rama with a mosey around the parking lot
15 Side-straddle hops (IC)
5 Squats
5 Thrusters
5 Curls
5 Shoulder Presses
5 One-Legged Dead Lifts
6:10 am – The Thang:
Counted PAX off into teams of 2 and then split the teams for a grinder style workout. One PAX would do workouts at the Top of the hill while other PAX jogged down did 5 burpees and jogged back up to tag out their teammate and picked up where they left off on the exercise with the counting. Modification for the hill run and burpees was jogging to other side of parking lot and doing 10 ‘Merkins. One teams completed the 73’s they took it upon themselves to do core work… because I didn’t think about that.
The workouts and totals were:
Squats (73)
Thrusters (73)
Curls (73)
Shoulder Presses (73)
One Legged Deadlifts (73)
Once we completed the 365 reps the PAX were split into groups of 3 at the practice field. Each team was split with one pax on each side of the pitch with near side working legs, far side working upper body. The push group ran to relieve the other side. There were tennis balls spread throughout the field with the caveat if you hit someone with a tennis ball they had to stop and do 5 burpees but if they caught it the thrower had to do 10 burpees.
Near side exercises were:
20 Johnny Dramas
20 Lunges
20 Split Jacks
20 Sumo Squats
Exercises on far side were:
20 Merkins
20 Shoulder Taps
20 Werkins
20 Carolina Dry Docks
After 15 minutes of this I threw the remainder of the balls out and called for Anarchy (everyone in play for burpees). We ended up forming a circle with majority of the balls in the center and folks taking turns running through to see how long it took to get hit.
6:50am Omaha
We did Burnies back up the hill to the flags and did some Rancid style hammers
6:57 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Murph Challenge Kicks off on 1 Jul (F3 Nation challenge), 24 Murphs in 8 weeks. Sign up on PaxNet
– Update emergency contact info in PaxNet
– Midwest Missouri Convergence is 21-22 June (Black Ops the night before with a hydration station and a whiskey bar, pre-things to include rucks, beatdown, and games day of). Sounds like a great time, so if you can make it, do it!
– Fury Road is doing Taco Rides on Thursdays (Sounds delightful… do it do it)
– Fundraiser 28 Jun for Heartland Hope
– Abide 5K today
– Shirt sale for St Patrick’s (funds going to help them continue their assistance to those impacted by the tornado). https://st-pats-shamrock-shop.square.site/product/-let-s-get-em-home-tornado-relief-shirt/334?cp=true&sa=false&sbp=false&q=false&category_id=12
Prayers:
– Sputnik and recovering from his surgery
– Bobsled full and complete recovery from his broken ankle (the beast has been posting for 2-months with a broken ankle… to include rucking and running… he’s an animal)
– Identifying root cause and full recovery for Flatstick overcoming his nagging shoulder pain and issue
– Families having a difficult time with the summer and not being able to take holidays
– Papa Smurf’s neighbor, Stephanie, as she just found out she has four different cancers. Bring her recovery if possible, peace for her and her family if not.
– Prayers for families impacted by the tornado, that they continue to receive the care and support until they’re able to get back to their new normal (If you know of any families that were impacted that are struggling have them reach out to St Patricks. They are there for the long haul to help families get the resources they need to start over.)
COT:
My COT is all about gratitude and openness to trying something new. 365 days ago I decided that I was tired of knowing 14 dudes in Omaha, 2 of which I knew well. 365 days ago I decided that I would get out of my comfort zone of working out by myself and would instead try out working out with a bunch of guys I had never met. 365 days ago I had no idea what I was getting into. I thought I didn’t need men in my life, my wife was my best friend and why would I need other people? Well come to find out I was a sad clown doing sad clown things. Now I look forward to working through my shit with you. It is selfish because I know I cannot do it all by myself, but hopefully it will give someone else the courage to do the same. I know that because before Blades of Glory laid himself bare in front of a crowd at Top Rope I never would have done that. This group has taught me about openness, about acceptance, about encouragement. It has given me so much and I am so excited to give that to the next man and be there for him just as y’all have been there for me. From the bottom of my heart, thank you for being the high quality men that you are. For accepting a sad clown and making me better.
Cheers,
Star-Lord