July 19, 2022 | AO – Wild Kingdom | ~75° nice breeze
8 PAX: Chippendale, Homeboy, Taxman, Wax-On, Speedsquare, Robinhood, Yodel, Slick
Q: Slick
At promptly 5:30, PAX were welcomed to a beautiful morning at Wild Kingdom. Explanation of the mission of F3, the core principles, and that Slick is NOT a professional so modify as necessary. No FNGs.
Mosey/Warm-O-Rama:
PAX made their way to the boat dock, up to the front side of the dam down by the water, up and over the secret hillpath, then down to the first parking lot. Completing the below exercises along the way
- 30 SSH IC
- 10 Big Ones IC
- 15 Tappy Taps IC
- 15 Imperial Walkers IC
- DownDog + deep lunge forward on each side
- 15 Cherry Pickers IC
- 15 SSH IC
Pre-Thang:
PAX partnered up and spent 10 minutes in a mini-grinder on the soccer field with plenty of mumble-chatter
- Partner 1: Burpees AMRAP
- Partner 2: Run down to South Goal-line, back-peddle back to North midfield line
Moseyed back to shovel flags for Thang explanation
The Thang:
PAX counted off to form 2 groups of 3, 1 group of 2. Grinder around the Circle-Drive by the shovel-flags.
- Group 1: Burpee Station (push group)
- 5 burpees at midway point and push to Group 2
- Group 2: Coupon Station
- 10X coupon swings
- 10X alt gravediggers
- 10X curls
- 10X rows
- 10X deadlifts
- 10X Alt Coupon Merkin
- R&R until push group arrives
- Group 3: Core station
- 10X big boyz
- 10X frozen freddy’s IC
- 10X gas pumpers IC
- 10X mountain clumbers IC
- R&R until push group arrives. Mosey to burpee station.
Mary
- We pointed to the rising sun and completed 10 Oh Yeah’s per arm and welcomed the day. Shoutout to Roadhouse.
Count-o-rama/Burpee-name-o-rama
Announcements/Prayers
- Good luck to Tee Ball with the new Site launch
- Good luck to Speed Square for the same
- Robinhood’s buddy Matt’s dad
COT
Slick shared a story about a hard conversation I had with my parents the previous day around physical discipline they are practicing with my niece and nephew. This was scary for me to talk with them about because of how I was raised by them, where physical discipline often crossed a line for me and my siter and is something I am still processing/healing from emotionally as an adult.
I shared my approach with the group and talking from a place of love and curiosity to help welcome in discussion without persecution. It went better than I could have imagined and yet there’s still a lot to process and help each other with along this way.
We have the ability to heal generational trauma by stepping through these difficult thresholds to help usher in a new era of presence, understanding and healing of events that happened to us or things that have been passed down unconsciously.
There’s still a lot of meat on that bone with my family but I’m proud to have opened that door. I appreciate the PAX helping me process this outwardly with the group and showing grace for me as well.
Slick Prayed us out:
Love all that you see with humility
Live all that you feel with reverence
Know all that you possess with the heart of discipline
With love…with love…with love…
“The Bowl of Light” – Hank Wesselman