Golden Spike|March 15, 2024|AO – Burke High School|39° and clear
PAX: Q-Tip, Tom Tom, FNG (Spencers), Split Shot, Penny Marshall, Almost Famous, Hemi, Grillz, Bubbles, Kielbasa, Ratatouille
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration 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’m not a professional – modify as necessary.
Warm-A-Rama – Until 5:40
- Big Ones
- Tappy Taps
- Imperial Walkers
- Pigeon pose – right and left side
- Michael Phelps
Pre-Thang – Until 5:50
- Run steps. Go to bleachers on east side of the field and start on the south end.
- At top south side, start with 5 merkins. Each time around, increase by 5.
- At top north side, start with 5 air squats. Each time around, increase by 5.
- At bottom north side, start with 5 incline merkins. Each time around, increase by 5.
- At bottom south side, start with 5 step ups each leg. Each time around, increase by 5.
The Thang – 6:08
- Start in the north end zone
- Do 20 upper body exercises, 20 leg exercises, 20 ab exercises
- Mosey to other end zone and repeat
OMAHA
Mary
- N/A
Announcements:
- Spenser’s
- Convergence 4/20 6 year anniversary
- Bring Freed to Lead with you to the convergence pass along to others
- Golden Spike merch available
Prayers:
- Canadian Bacon and his dad
- Sputnik cancer treatment
- Borland daughter, Sammy bone cancer. Likely will have to lose her leg.
Circle of Trust: Keep going…don’t ever give up
I joined F3 in July of 2021 and hadn’t been doing much running for over a year. I would say in about November of 2021 I started doing preruns. I might have done a few before, but I decided I wanted to make that a regular part of my workouts. Over the next year I slowly built up and had been running further distances and in September there was a team of F3 guys looking for one more person to participate in the market to market run in October of 2022 and Superfly asked me during coffee one day. I had never done anything like that and felt like it would be a good challenge so after a bit of thought, I agreed. What a great day it was! I had 2 legs that day. The first one in the morning was about 5.5 miles and the later one was around 4. I felt really good on the first run. Morning temps were great, sun was shining, rolling hills. The second leg was a totally different story. It was about 4 hours later and my body had tightened up. The run was into a wind essentially the whole way and had a steady incline for most of it as well. It took everything in me to keep going. Another F3 group that left 30 minutes after us was hot on our heels and it was Arm Bar was chasing me. I was exhausted! I mentally said to myself, once Arm Bar passes me, I’m going to just walk for a bit. No shame in that, right? It was total grind. One foot in front of the other just moving, fighting, willing myself to keep going. Much to my dismay, Arm Bar never did catch me and I ended up running that leg without stopping. I look back at that and I’m very proud that I completed it.
So, with that story I’ll bring this COT home. No matter where you are in your fitness journey; just getting started, accelerating and feeling great, feeling like you’re in a lull, or just outright struggling to keep going, just put one foot in front of the other and keep moving. This goes way beyond fitness too. Marriage struggles, parenting struggles, work struggles, addiction issues, mental issues. Just keep putting one foot in front of the other and moving forward. It isn’t about how fast you get to your destination, but that you continue to get closer to it. Inch by inch, foot by foot, mile by mile. As the late Jim Valvano said during a speech at the ESPYs and the shortly before he succumbed to cancer “Don’t give up, don’t every give up!”
