Date: 07/15/2024
PAX (18): Jenny Bravo, Bulls Eye, Patton, Chalupa, FDIC, Killswitch, Lemu, Walleye, Flatstick, Killian’s, Dufresne, Pah, Tailfeather, Baby Back, Lathe, Snickers, Muffs, Busser
FNGs (2): Ladyfinger, Katrina
AO: Coronado
QIC: Busser
Conditions: Hot and humid; 75 degrees with 75% humidity
At 5:30, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
5 core principles: Free, Open to all men, always outside, led in a rotating fashion, ends in a circle of trust
Mission statement: plant grow a serve small workout groups for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you found him
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Warm-O-Rama:
- Sun gods
- Raise the roofs
- Tappy taps
- Big ones
Pre Thang:
Slow count/in cadence exercises to get the muscles fired up (10 of each):
- Johnny Dramas
- Squats
- Merkins
- Burpees
The Thang:
I brought out a variety of heavy things to carry and I set them up in the parking lot of the school between the Redwings and Coronado flag plants. We split up into groups of (x) and one pax chooses something to carry around the island that separates the north side of the school parking lot from the street. Said heavy things were: coupon, 20 lb sand/kettle bags, 45 lb plates, 25 lb plates, 30 lb dumbbells, 25 lb dumbbells
The pax not carrying the heavy things did exercises to an EMOM timer:
- Squats
- Merkins
- Flutter kicks
- Lunges
- Dry docks
- Heel touches
- Johnny Dramas
- Raise the roofs
- Imperial walkers
- Monkey Humpers
- Werkins
- WWIs
Once you complete all exercises on the list rinse and repeat from the top
Omaha was called at about 6:05
Mary: Hammers
Name-O-Rama: all pax listed above were present.
Announcements: Pah VQ at The Ruckus, golf “leagues”, 7/27 F3 Olympics at Oracle, Patten at Rampage Friday, Bullpen Launch Thursday
Prayer Requests: Patten’s buddy Christian’s niece – Charlotte, prayers for our country and level heads
COT: dealing with ambiguity. Lots of that going on in my life right now. Work layoffs, wife career change, kids growing up and presenting new parenting challenges as they enter new stages. Also a lot going on in the world right now, lots of uncertainty
Center in on your concentrica. Wife, kids, relationships. Focus on doing right by your concentrica and bringing them in closer for support and making sure you are keeping them at the center of your focus and decision making
Focus on what you can control – how you treat people especially those close to you.
We closed out in prayer.
Aye,
Busser
