Saturday, December 21st, 2024 | Bunztown | Bennington HS | Cold but eerily there was no wind… didn’t know where I was…
15 PAX: High Point, Grinder, Doppler, Flat Stick, Babyback, Rare, Superfly, Milk Carton, Denied, Spokes, Low Point, Edger, Mayday, Snare, Star-lord
QIC: Star-lord
6:00 am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men,2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
6:02 am – Warm-o-rama
A quick warm-o-rama in the parking lot
15 Side-straddle hops (IC)
5 burpees
5 Raise the roofs
5 Squats
5 Merks
5 Thrusters
5 Louganisens
5 Super Marios
6:10 am – The Thang:
Counted PAX off into 2 teams and then explained the beatdown. The objective is to complete two rounds of the exercises before moving on. All PAX on each team raced to see who could complete 22 repetitions first who then yelled HAPPY BIRTHDAY! (Each person could finish first once all the way through before they could call HAPPY BIRTHDAY again… and then we moved on past that because it was a poor idea 🙂 That team all stopped where they were and jogged down the hill to replace the other team or used the transportation methods listed below for going up the hill.
Team 1 jogged down the hill for non-coupon exercises and Team 2 stayed on top of the hill for coupon exercises.
The push group alternated between the following different methods for climbing the hill:
Bear Crawl Up
Bernie Up
Bearpees Up
Left Side Shuffle Up
Right Side Shuffle Up
Super Mario Up (Noises included)
With Coupons: 44 Blockees, 44 Overhead Presses, 44 Louganisens, 44 Curls, 44 Thrusters – These were all done in sets of 22
Without Coupons: 44 Burpees, 44 World War 1’s, 44 Merks, 44 Carolina Dry Docks, 44 Johnny Dramas
6:35am We then moved on to suicide style races based on the teams we had previously. We had one person at each cone (5 total) with extra PAX lined up behind the starting cone. First PAX would run with coupon to the first cone and pass it off to the PAX who would run back to the starting line and pass the coupon off to the next PAX who would then run to the second cone and pass the coupon. We did 4 races in total.
6:40am We stayed in the parking lot for some Broga. We started standing with legs spread and went down each side for about 15 seconds, then did left over right for 15 seconds and moved on to downward dog alternating calf stretches for about 30 seconds total. Then shot right leg up behind for about 10 seconds and swung through to runners pose for about 10-15 seconds, then went down to pigeon pose for about 20 seconds, and then 90-90 pose for another 15-20 seconds. Went back to downward dog and repeated every on the left side. Once we finished that we rolled over onto our back and did happy baby for 15-20 seconds, and then moved on to shavasana for 1 minute looking at the stars. Then stood up
6:50am Omaha
7:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
- Trees of love
- Operation Others
- Impact Retreat 9-11 Jan
- CSAUP 4 Jan
Prayers:
- Sophie
- Newman had a baby
- Superfly deciding which job was going to be best for he and his family
- Flatstick and his M as their business opens doors on. 15 Jan
- All those PAX that have lost a family member with their first Christmas without their loved ones
COT:
Thank you to all of that PAX that showed up over the last year making this last lap around the sun one of my favorites. So excited to see all of the surprises and changes that are coming in the next lap and sharing it with all of you!
Cheers,
Star-Lord