Friday, Sep 27, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
14 Pax: Starlord, Truant, Tricycle, Babymoon, Papa Smurf, Misty, Love Connection, Frosty, Barbershop, Scandal, Thomas, Grease Fire, Jukebox
QIC: Jukebox
4:30am Smurph crew / Long Pre-Run Crew / Long Pre-Ruck Crew
4:45am Pre-Run Crew / Pre-Ruck Crew
5:15am Welcomed PAX to F3 I’m Cadbury, F3 stands for Fitness, Fellowship, and Faith
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
CREDO: We leave no man behind, but we leave no man where we found him
HIGHLIGHTS: FNGs, V-Combiners, Downrange?
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
5:18am Warm-o-rama
- Tappy Taps
- Big ones
- Cherry pickers
- Michael Phelps
5:24am The PRE-THANG
- Mosey Lap
5: 30am The THANG
- Rhythm Training
- 130 BPM (3 Burpee Penalty)
- 20 Side Straddle Hops (In Cadence)
- 20 Alternating Shoulder Taps (In Cadence)
- 20 Tempo Merkins (In Cadence)
- 20 Frozen Freddies (In Cadence)
- 90 BPM (4 Burpee Penalty)
- 20 Merkins
- 20 Copperhead Squats (In Cadence)
- 20 Heels to Heaven (In Cadence)
- 20 Air Squats
- Mosey Lap
- 58 BPM (5 Burpee Penalty)
- 20 Cherry Pickers (In Cadence)
- 20 Tappy Taps (In Cadence)
- 20 Imperial Walkers (In Cadence)
- 20 Groiners
- 33 BPM (6 Burpee Penalty)
- 20 Side Straddle Hops (In Cadence)
- 20 Alternating Shoulder Taps (In Cadence)
- 20 Tempo Merkins (In Cadence) (cut)
- 20 Frozen Freddies (In Cadence) (cut)
- 7 Minutes in Heaven
- Jump Squats
- Mountain Climbers
- Carolina Dry Docks
- Air Squats
- Freddie Mercuries
- Chicken Dance
- Pickle Pushers
OMAHA was called at 5:50 – return to the flags for some Mary (core exercises)
5:52am – Rancid Style Hammers to finish
6:00 Name-o-Rama and Announcements
Announcements: “check slack for details” Pax did not have much to say in this category
- Iron Pax challenge
- Brick Builders
Prayers:
- Snoop Dog’s recovery
- Mr. Riley’s daughter Riley
COT:
– Story of playing music in a band with a click track. It can be hard to adjust to following as a band, but when the entire band does, it makes them all better. Likewise, having rhythms in our life (accountable friendships, good habits) can make us better.