| TIME | WHAT | COMMENTS: |
| 6:00 | Welcome to F3 (5 mins) | Welcome to the Farm. Where Animals Are Made. My name is Skidz. And this is my F3 41st birthday Q! F3 is about Fitness, Fellowship and Faith. Our focus will be the 1st and 2nd F. Our Core Principals are Free of charge, open to all men, always outside, peer led and ends with a “Circle of Trust”. Any FNGs? DISCLAIMER: I am not a professional, All exercises are a suggestion, modify as needed. |
| 6:05 | Mosey (1 min) | Mosey w coupon to backside of Arena |
| 6:06 | WARM-A-RAMA (5 mins) | Circle Up 15 Tappy Taps IC15 Tater Taps IC15 Big Ones IC “That concludes Warm-a-Rama” |
| 6:11 | Pre Pre Thang (12 mins) | Shoulder Burners 20 Merkins ; 20 Count Planks20 Alt Shoulder Tap IC ; 20 Count Plank20 Carolina Dry Docks ; 20 Count Plank Stand and Recover 10 Seconds x 3 Sun Gods – 10 IC and ReverseCherry Pickers – 20 ICChinooks – 20 ICSeal Claps – 20 ICOverhead Claps – 20 ICShoulder Press – 20 IC |
| 6:23 | Thang (16 mins) | Pair Up and ensure each pair has 1 coupon for Coupon Tabata 2 Man Grinder AMRAP – 6 Rounds and 4 Sets – 20 Seconds Count, 10 Second Recovery 2 Man Grinder: 1 with coupon, 1 without – Switch after each round Set 1: Man 1: Coupon Dumb-bell Swings: American Style (Ukrainians)Man 2: Merkins Set 2: Man 1: Coupon Burpees – BlockeesMan 2: Lunges Set 3: Man 1: Coupon Curls for the GirlsMan 2: Air Squats Set 4: Man 1: Coupon Shoulder PressMan 2: Bobby Hurleys Set 5: Man 1: Bicycle Kicks while Holding Coupon UpMan 2: Freddie Mercurys |
| 6:39 | Mary (5 mins) | Boat Canoes to the Song “Bring Sally Up” |
| 6:55 | Mosey (5 mins) | Mosey to Shovel Flags |
| 7:00 | Mary (1 min) | Sarpy Slammers |
| 7:01 | Closing (5 mins) | NoR & FNG Prayer Requests and Announcements |
| COT | So I had a bourbon or two and got caught up in rewatching The Last Dance, the 10 part series on MJ. Being in my 40s now, MJ is the GOAT. I got to watch as a young kid and teenager his championships. Idol right? MJ is obvisouly the goat, we know about GOATs here down at the farm…..and you can say what you want to say about pro athletes and such, but I always think pearls are to be had from people on the extremes. These people are not ordinary, they aren’t always going to fit in, they aren’t going to be 100% liked. But they believe in something…..and a conversation I had once with KOA about passion once……we both came to the conclusion I think that being passionate about something is to be celebrated. You are a grinder, you are pursuing greatness in life, a hobby, at work, at home, in health, you are trying to maximize that thing and some on the outside may see it as too much etc. But this quote by MJ towards the end of episode 7. It gave me chills. Winning has a price. Leadership has a price. So I pulled people along when they didn’t want to be pulled. I challenged people when they didn’t want to be challenged. I wanted to WIN, but I wanted them to WIN and be a part of that as well. We talk about in our credo about leaving no man behind, but leave no man where we found them. MJ had this passion that drove him to drive his team and fellow players to better when they left the team than when they arrived. They all became greater versions of themselves. That’s F3, that’s all of you guys. Celebrate your passion gentlemen and keep bringing people OUT and bringing out fellow man ALONG so we can leave right and better than we came in. Let’s take it out. |