moe.rning beacon
moe. is a jam band from New York and have been kicking ass and melting faces for over 25 years
Gathering at shovel flag 5:30
Walk up-Grateful dead -Eyes of the World –Days Between nod
f3- fitness, fellowship and faith
5 Pillars- open to all men, held outdoors, led in a rotating fashion, free of charge, and ends in a COT. Performed in 2 step fashion
Mission statement provide mens small work out groups to invigorate the male community leadership.
Modify as needed, I am NOT a professional
Short Mosey north around tennis courts to horse shoe of the school
Windmills 20 IC
Big Ones 10 IC each way
Step through open twist (yoga) 5 count each side
String rippers 10 count
SSH 20 IC
Imperial walkers 20 IC
Mountain climbers 20 IC
Goofballs 20 IC
SSH 20 IC
CopperHead squats 20IC
AST 20IC
Freddy mercury 20 IC
SSH 20IC
Plank Jacks 20IC
Huffy 10 speeds 20IC
Cherry pickers 10IC
WolfMoon x 3
16 minute warm a rama / prethang set to 15minute moe. live performance of George!
Thang-prior to we numbered off by 3 all those who were 3s where given a green light to do a rooster call at any time notifying PAX to drop and perform 3 burpees
Soccer field
Partnered up
First set wheel barrel 25 yards>bernie sanders to goal>jog back to start
20 LBC
Partners switched wheel barrel (same as above)
Second set was PAX carry 25 yards then the same but at goal line added 20 merkins to the 20 LBC.
R/R for 3rd set but adding 20 airsquats and so on adding 20 Carolina dry docks
I believe Omaha was called before CDD performed.
Okay Alright>Big Country>Bring you down (moe.)
6MOM moe. Head (5:57)
Freddy M 20IC
Flutter kicks 20IC
Low dolly 20IC
Instagram model 20IC
Bridge one leg raises 10 each leg
Frozen Freddy 20IC
Swinger loosing oxygen may have blacked out
But I think we ended with American Hammers at this point Rancid style
Plus 11 more to finish the song and crescendo perfectly 30 in all
Announcements and prayers
COT:
I went back to thanksgiving queen service and was doing well and coming off a great summer fall run of posting. Then injury took hold and try as I did to post or bruiser post, it was not helping that I couldn’t hang in. That led to fattening up, fart sacking, bad decisions, bad vices, bad dad, bad husband. All the while I knew and could imagine F3 as my beacon/ my light house/ in the shit storm I put myself in. I have overcome injury recently and now feeling like I can give back (Q) last time was almost a year to this date 8/20/20
I started to read entrepreneur books, Napoleon Hill Out witting the devil, E-myth, and others- a common denominator is to surround yourself with positive people- well I couldn’t help but to think of F3. There is nothing more positive in my life than to be surrounded by PAX, much like I was during this COT…
The gist is this- if you are lost at sea like I was and still am, because I am not mature enough to stop, you can always count on or look to F3 as that beacon of light in the gloom to guide you to be a better person in all facets.
Prayer done by my brother Beta MAX
SYITG
Swinger