Friday, Aug 30, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
16 Pax: Katrina, Six String, Home Alone, Kill Switch, Cap ‘N Crunch, Pelini, Jukebox, Papa Smurf, Summer Catch, Cadbury, Barber Shop, Mr. Rogers, Bollywood, Mist May, Macho Man, Whiplash
QIC: Whiplash
4:30am Long Pre-Run Crew
4:45am Pre-Run Crew / Pre-Ruck Crew
5:15am Welcomed PAX to F3 by Whiplash
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
CREDO: Leave no man behind, but leave no man where you find him
HIGHLIGHTS: No FNG’s or new to combine
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
Warm-o-rama
The PRE-THANG
15 each IC
Michael phelps
Slow butt kickers
Toe touch sweeps
Squat push pull
Leg swings
Boxer shuffle
SSH
Deconstructed Burpee Ladder:
The perfect exercise, broken down into pieces. Start 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 Bobby Hurleys. Then decrease reps by 1 each time until you get to 1 each. Rotated counting duties each set.
The THANG
Partner workout – Pick a partner who you don’t know very well
Groups distributed to four stations
Partner 1 – Fartlek a lap (Sprint first 100m, recovery run last 300m)
Partner 2 – AMRAP exercise
Switch
When second partner returns, Bernie Sanders or walk together to next station and mumblechatter
Stations:
– Carolina dry docks
– Lunges
– Split step squats
– High knees
Return to flag for Rancid Style Hammers to finish
Name-o-Rama and Announcements
Announcements:
- F3 blood drive, F3 Valas weekend of the 21st, Iron Pax starting next week
Prayers:
- Pelini’s family member was related to the hockey player and brother who were killed, prayers for their families. Misty May and M are having first pregnancy ultrasound after two miscarriages, Snoop Dog for recovery after his procedure, Bollywood has a friend who died suddenly, for Mr. Rodger’s daughter and Whiplash’s unborn baby.
COT:
– During this time of getting ultrasounds and hearing about risks and potential problems during our pregnancy, I have really leaned into prayer and asked others to do so for me. I am often guilty of praying for something but then immediately shifting focus to how I am going to go and answer my own prayers. Being faced with something I have no control over forces me to take a posture of surrender to God’s will, and this is really how we are meant to pray in the first place. Beware the good times, the easy times where WE think we have life under control. Embrace the opportunity to surrender to God’s will.
