The Coop|June 15, 2023|Swanson Elementary|63° cleary and sunny
PAX: Lansbury, Betamax, Tazer, Canadian Bacon, Pig Pen
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship, and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Credo – Leave no man behind, but leave no man where you found them.
Disclaimer: I am not a professional – modify as necessary. (I actually think I forgot that this morning)
Warm-A-Rama
- Big ones
- Imperial walkers
- Tappy Taps
- Runner’s stretch
- Cherry Pickers
Pre-Thang – Each about 20 yards
- Lunge walk
- High knees
- Butt kickers
- Small bunny hops
- Bernie Sanders
The Thang – String of Pearls
- Stop one – Mosey around the back perimeter playground equipment. 10 pull ups, 20 air squats, 30 werkins
- Stop two – Mosey around the back perimeter to tennis courts making sure to take at least one full lap. 10 burpees, 20 alternating lunges, 30 merkins
- Stop three – Mosey around the back perimeter to basketball courts making sure to take at least one full lap. 10 LBCs, 20 Johnny Dramas, 30 Carolina Dry Docks
- Stop four – Mosey to the north side of the field making sure to take at least one full lap. 10 supermans, 20 side straddle hops, 30 Chuck Norris merkins
OMAHA
Mary
- American Hammers
Announcements:
- Heartland Hope block party volunteers on Saturday 9/24 from 9:30 to 3PM
- Food train for Rollbar and his family with the new baby
Prayers:
- Mulligan’s coworker, Don, for
- Mulligan’s son Xavier for anxiety, depression, and addiction
Circle of Trust: Lead by example
Just a simple reminder that everything we do sets an example. I shared how when I was at Heavy Metal yesterday someone working at Jones Bros was watching us from the window and sort of mocking us. It was a reminder to me that all the time we are being seen by people and are being used as an example. Friends, spouse, kids, coworkers, and in the world of F3 being outside for the public to see, we are always on display and the message we sends gets received by many whether we realize it at the time or not.