Friday, Aug 9th, 2024 | Combine | Kiewit Middle School | 65 degrees, Surprisingly Cool

19 Pax: Walleye, Pitchfork, Truant, Bullseye, Six String, Papa Smurf, Babyback, Pipes, Misty, Jukebox, Cadbury, Starlord, Farva, Summer Catch, Home Alone, Kill Switch, Flatstick, Dufresne, Pah!

QIC: Dufresne and Pah!

4:30: Smurph/Ruck

4:45: Pre-Run/Ruck

5:15:

Welcome the Pax to F3. The three F’s stand for Fitness, Fellowship, and Faith

Mission of F3 – 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).

Credo: We leave no man behind, but we leave no man where we found him

There were 0 FNGs Today

We’re not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.

5:18am Warm-o-rama:

Lap around Parking Lot then onto track, pre-stretch…. 50 weeks combined for both of us… 50 x SSH, 50 x Chain Merkins AKA circle Merks 


5:24am The THANG
4 stations, 100M apart around track, split into 4 groups, estimate each group will get 1-2 laps in with stops at each station

  • 1 (push): Burpees (5 Burpees and then 100M Sprint and pick up six)
  • 2: Upper Body (20x Each of the following as many times through: Merkins, Carolina Dry Docks, Raise the Roof, Werkins then 100M Sprint and pick up six once pushed)
  • 3: Core (20x Each of the following as many times through: LBCs, WWI’s, Frozen Freddy’s, Heals to Heaven then 100M Sprint and pick up six once pushed)
  • 4: Lower Body 20x Each of the following as many times through: Air Squats, Apollo Ohonos, Monkey Humpers, Jump Squats and then 100M Sprint and pick up six once pushed)

OMAHA was called at 5:50 – return to the flags for some Mary (core exercises) 5:52am Mary

6:00 Name-o-Rama and Announcements
Name-o-rama – PAX that participated are listed above.

Prayers:  David, Riley, Allison, Phil, Melinda, Xander.COT:
COT: Asking for help when you need it and looking out for signs that others may need help as well.

Related

Leave a Reply