Heavy Metal|May 14, 2023|AO – Stinson Park |64° and clear
PAX: Canary, PeeWee, Woody, Betamax, Caruso, Falling Water, Powerball, Blackjack, Hat Trick, Bloodshot, Space Bar, Folsom, Doll Face, Dark Web, Snidley
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: We are not professionals – modify as necessary.
Warm-A-Rama – Middle of the park
- Front lunge stretch
- Big Ones
- Imperial Walkers
- Cherry Pickers
- Michael Phelps
Pre-Thang
- 100 merkins
- 100 air squats
- 100 LBCs
The Thang – 3 rounds
- Round 1
- 10 man makers – 4 count
- 20 alternating lunges
- 15 LBCs IC
- 15 dumbbell kickbacks
- 15 goblet squats
- Run around the Obelisk and go to shelter. Do 10 pull ups or 20 raise the roofs.
- Round 2
- 15 chest flies
- 15 deadlift
- 15 low dollies
- 20 overhead dumbbell extension (10 each arm)
- 20 alternating dumbbell side lunges
- Run to the obelisk, stop and do 30 second balls to the wall or wall handstand and return
- Round 3
- 15 dumbbell presses
- 20 alternating reverse lunges
- 15 Bicep curls
- 15 skull crunchers
- 15 dumbbell Johnny Dramas
- Run around the obelisk and then find a bench. 20 derkins and return.
OMAHA
Mary
- 15 X and Ys
- 15 Elevated toe touches
- 21 Flutter kicks
- 16 American Hammers rancid style
Announcements:
- Flag pass at Futurama this week
Prayers
- Graduating students
- Tassels for the photo
- Biff and daughter Lucy, heart surgery
- Snowman’s baby in hospital
- Cozad murder suicide
- Doll Face medical test
- E85 baby born healthy
Circle of Trust: A smooth sea never made a skilled sailor – FDR
I came across this quote and it really stuck out to me. It reminded me of how we are all shaped for battle. I look back at some of the most difficult points of my life and remember being overwhelmed, sad, and angry. Sometimes I couldn’t see the end, I just had to put my head down and keep moving forward. As I reflect on them, I’m so grateful for those times and the impacts they had on my future. That is what this quote is all about. We are all sailors in this life. Until we go through times like when the sea gets rough, the waves get high and there is no land in sight, then we don’t know how to get through it. It is God shaping us into the men he wants us to be. Men that can overcome tough trials and crash through barriers and come out the other side. Remember another very important part of that process is leaning on others that can help guide you through the storm. Other men that have been there and can provide valuable advice or lend an ear. F3 is perfect for this and why I’m so glad to be part of this group.