Friday, 11 Oct, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
20 Pax: Gator, Starlord, Papa Smurf, Truant, Janikowski, Q-Tip, Red Dirt, Killswitch, Bullseye, Stripes, Whiplash, Katrina, Walleye, Edger, Da Fridge, Smooth Operator, Six String, Skipper, Babyback, Killians
QIC: Killians and Babyback
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
Side Straddle Hop – 10 in cadence
Sun Gods (front and back) – 10 in cadence
Tappy Taps – 10 in cadence
Big Boys – start right and call out when to switch legs
Pre-Thang 5:22
Line up at all – group wall sits while -1-2 Pax run/crab walk down the hill – Bernie back up. Repeat down the line -2 rotations
The-Thang 5:33
4 stations – 1 coupon each
Group will perform exercise listed amrp while one runs to the middle with coupon and returns. Then shuffle to next person to run and exercise on list. Rinse & Repeat
Exercises:
· Sumo Squats
· LBCs
· Hand release Merkins
· Alt Lunges
· Gas Pumpers
· Werkins
· Brazilian TugBoats
· Flutter Kicks
· Ranger Merkins
· Monkey Humpers
OMAHA was called at 5:55 – return to the flags for some Mary (core exercises)
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
- check slack for details” Pax did not have much to say in this category
Prayers:
- Barbershop’s 2.0 Sophie and the whole family.
COT:
– Slight Edge – Two Frogs – Small Choices