The Pit – 29 June 2024

  • 10 PAX: Busser, KOA, Julep, OGK, Q-Tip, Woodstock, 50 Cent, Ratchet, Jackson 5, and Cougar (Q)
  • Wx: Few clouds, 69 degrees, light winds
  • Bro-ga, football field beatdown, home run derby challenge. 

All started with the normal rundown…

F3: Fitness, Fellowship, Faith

Any FNGs?

  • Chad (50 Cent)

Mission: 

-Plant, grow, and serve small workout groups for the invigoration of male community leadership

Credo: 

-Leave no man behind, leave no man where you found him

Core Principles:

-Free of charge

-Open to all men

-Always outside

-Led in a rotating fashion

-Ends in a circle of trust

Not a professional so modify as needed.

Warm-o-Rama (15 min):

Mosey to veterans memorial and do 08 Richter burpees then some quick Bro-ga…

-Side straddle hops

-Side lunge

-Hamstring scoops

-Knee tucks (pulling to side)

-Quad pulls

-Johnny Dramas

Thang1 (25 min):

Mosey to football field where popsicle sticks pre-positioned have different exercises. PAX run down to one end zone, grab a stick, return to original end zone doing 2 burpees every pass of midfield, do the exercise, then repeat until last stick. 

Bring sticks to ball field for Thang2. 

Thang2 (15 min):

Mosey to ball field, game with ball, bat, running bases and teams where one partner hits off the tee. The other chases the ball down and tries to beat their partner to home plate. Loser does double reps on the stick. 

Teams not hitting will do Molly (25 reps each) in grass. 

Finish up with Sarpy Slammers and name-o-Rama…

Prayer requests/announcements:

Halfway house tomorrow 

QTips brother Terry dealing with health issues 

Mental battle

Kickstand for healing

COT:

FITNESS

One year for me in F3 so I took you on a journey of things that have encouraged fitness over the years in my life…baseball, football, and the military as well as F3. Each encourages a different level of fitness but it’s ultimately about what you put into it. I’m thankful that F3 continues to challenge me to accelerate my fitness, especially as I get more grey. 

FELLOWSHIP

Another thing that all have in common is for each I feel like I was/am part of a team. Nothing is better than doing hard stuff with your bros. It’s truly what gets me coming back. 

FAITH

F3 promotes faith in a few different ways. It strives to not only develop your personal religious faith, but also faith in yourself, faith in others and faith in the community. It’s been awesome to see my faith in all of these things grow over the past year, and with that we pray. 

-Cougar

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