August 22, 2022
AO – Mission Forge
68 with some humidity.
Q: Blades of Glory
21 Pax: Robin Hood, T-Party, Muffs, soup, chipndale, t ball, Full monty (down range), escobar, obi wan lincoln log, brad pit, baby shoes, white claw, paramount, kick stands, tax man, ketchup, lily pad, Vlasic, Chowder,
pre-Ruck: Vlasic & Lincoln Log,
Pre Smurph: Chipndale, Escabar, T-Ball
5:30
Hi my name is Blades of Glory I will be your Q
F3 Stands for Faith, Fitness, and Fellowship
Mission Statement to plant grow and serve small work out groups for the reinvigorating of male community leadership.
5 Core Principles
1. MEN…. just somewhat shouted it. Forgot the first part open to all men..
2. Free
3. Always held Outside
4. Lead in a rotating Fashion
5. We will end with a Circle of Trust. COT.
Moto: Leave no man behind and no man where we found him
Not a professional so please modify.
Any Friendly New guys: NO
Down Range Full Monty, and some newer guys kick stand, and good to see white claw and paramount again.
5:32 Warma A Ram:
Side straddle HOp
Squat jump
Cherry Pickers
Down Dog runner Lung
5:35
Pre-Thang: Stay as a Big Group Event Plan was to head to the Soccer field north of the parking lot as I got closer I realized sprinklers were on so I had to modify it to another soccer field and yep it was wet as well..
On the soccer field field we will
10 merkins,
Big jumps for a while then
10 Merkins 10 LBC IC
Walking lunges for a while
10 Merkins 10 LBC IC and 10 Air squats
Omaha…. Very short…
As we ran to the YMCA tried to get the pax to engage in small chat along the way with ice breaker questions.
Who has made a positive impact on you lately? And why,
1-/2 way to the YMCA we stopped and held plank until the 6 was in then did
10 gator sphere IC and 10 hips dips IC (on both sides)
5:45 ish made it to the YMCA soccer field just south of the parking lot.
I personally have many memories working out at this spot with my son and M and close group of friends that we bonded with during covid (due to our outdoor 6 foot apart workouts). It was great to bring 20 other Pax members that I have done many workouts with to a place that means so much to me…
K.I.S.S. Keep it simple stupid.
After planning another workout that I felt took a long time to explain I wanted simple hard work out and I think I did that today.
3 B’s run and then add 3 more.
burpees, big boys v ups, Monkey humpers IC (bumpers so that way it fit with my B’s)
3 bs. Then will do a run up hill back down,
Next round add 3 to the set so 6 burpees, 6 big boys, 6 bumpers, so after each run then add 3 more sets to each workout.
Guys made it close to 15 rounds before being called Omaha.
The Keep it simple stupid was harder then I thought and got my hear rate up to a high of 191 which doesn’t happen very often.
Pax waited for the 6 to get in…
Encouraged again another conversation of “what is bringing you Joy lately?”
Then made our way back to the shovel Flag where we held plank until the 6 came in.
Got on our 6 and think we did
Heels to heaven IC 15
Then Brad pit was there so he did his 6 Inches….
Lots of mumble chatter.
Ended with American Hammer Rancid Style so we counted off as well
Name O Rama went great…
Announcements
2 club Saturday.
Blood Drive Friday
Prayer request.
T-Party foster wisdom
C.O.T.
Hard things you don’t want to do but need to tell someone so you will do it.
Drinking. Video games, dating, are all things that are just set and don’t even think about but there are time suckers like Facebook, instagram… twitter can be good with f3 but I have been using it to numb out sometimes. Shieldlock asked what is one thing you know you should do but keep putting off for me this was strange but the Dentist so told them and now doing it, Also I push myself at work with other Realtors we hold each other accountable to do the things that create business, Another hard thing was admitting my seasonal affective disorder kicked my ass every winter and getting the adjustment I need is the right move to live a full life all year long. I have people supporting me and pushing me to do other things that I am not ready to do but know it’s coming and appreciate their concern.
So with this, “what is a Hard thing that you know you should do or putting off doing? Do you need your F3 Brothers to help you?” We got your back and will leave no man where we found him.
Vlasic took us out in Prayer:
Ayh
SYITG F3 Omaha!
