Site: The Berm
Site Q: Toto
Conditions: 65 degrees, calm

Q: Lite-Brite

PAX: 18 HIM. Lite-Bright, Hard Hat, House Party, Al Borland, Mulligan, Khakis, Tater Tot, Toto, Slap Shot, Cradle, Fine Print, Sasquatch, Ketchup, Bubbles, Ozark, Griswold, Slow Pitch, Nailed It

FNG: None

5:15am

F3
-Fitness
-Fellowship
-Faith

5 Core Principles
-Free
-Open to all men
-Always held outdoors
-Lead in a rotating fashion
-Ends with a COT
F3 Mission Statement
-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership
Disclaimer
-I am not a professional, modify as necessary

Mosey around the soccer field for Warm-A-Rama

Warm-A-Rama:
Side Straddle Hops (x10)
Big Boys (x10)
Tappy Taps (x10)
LBC’s IC (x10)
Big Ones (x4 5sec each side)
Rosalita’s (x10)
Sun Gods (x10)
Reverse Sun Gods (x10)
Gas Pumpers IC (x10)
Merkins (x15)

5:25am

Pre-Thang:
Count off into two groups. There will be one runner (opposite goal line and back) and the remaining members of the group complete a series of AMRAP exercises.

Runner:
Run to the opposite goal line, complete (x5 IC) Freddy Mercury’s, run back and push the next guy.

Remaining PAX:
AMRAP in order (Rinse and Repeat)
Bobby Hurley’s
Carolina Dry Docks
Air Squats
Chuck Norris Merkin’s
Alt Lunges
T Merkins

5:40am

Split into three groups

1 Hill Group (Push Group)

-Bernie Sanders Uphill
-Gator Walk Down
Push AB group

2 AB Group

Partner leg push downs (x10 each and switch)
Push Merkin Group

3 Merkin Group

Partner Clap Merkins
Rotate into Hill Group

5:50am

Mary
Flutter Kicks (x15)
Rancid Style Hammers

Name-O-Rama

No FNG

Prayers:
⁃ Xavier prayers (Mulligan’s son)
Announcements:
⁃ Brick Builder at Creighton

CoT: Give without expectation

How do you serve the world?

What do people need that your talent can provide?

I can tell you the effect you have on others is the most valuable form of currency there is.

Growing up as part of our curriculum in HS we would be required to paint elderly peoples homes on our community, giving back. I was taught growing up this is how you are supposed to live life it’s something that was instilled in me, giving back without expectation. This led to many great opportunities and my community trusting me.

Team Haley a foundation put on by my company for the owners daughter who past away at the age of 11 after contracting a rare parasite after a trip to the lake. They have a Mud Run every September to raise money for a scholarship. I’ve never had to personally deal with a loss like this but I know I’m fully capable of giving back and helping support those in a time of need.

Be the person that does more for others than anyone else does and you’ll never have to worry about anything.

Aye!

Lite Brite