February 27 2024|The Catamout| 44 degrees F
#’s Pax: 13
QIC: Double Dip
4:45am Pre-Run: Fun Dip, Schrute, Low Flow, Double Dip, Stranglehold
5:15am Welcome –
mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – 0
Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
At 5:18am Warm-a-rama:
Every so often we stopped and completed the exercises below:
- 15 burpees
- 15 pickle pushers
- 15 Maverick Merkins
(Every time we stopped we completed 1 less rep on each exercise.)
At 5:55am
- The Name-a-rama: Lady Bug, Korver, Beans, Stranglehold, Uncle Jessie, ICB, Jackson 5, Fun Dip, Arch, Schrute, Low Flow, Anklets (Down Range KC), Long Board, Double Dip
- Announcements:
- Good life for March Madness
- Convergence 4/20 at the sanitarium
- St. Columbkill 7:00 tonight.Â
Prayer Requests:
- Feeding tube for SputnikÂ
- Coaches and athletes who start spring sports.
COT
I am coming up on my 3 year anniversary with F3 and I have been doing some reflecting. How great is it that we get to come together in the gloom and bust our nuts trying to keep up with the guy next to you. I am grateful for F3 and the friendship it has forged. I am moving to another chapter in my life that is taking me to Seward NE. I am grateful for the opportunity there and maybe I can help F3 Lincoln in the near future.
Aye! Double Dip
