Date: 10/12/22 | Location: Heavy Metal | Start Time: 5:30 AM | Temp: 52
PAX (13): Hooah, Beta Max, Ditty, Woody, Caruso, Snowman, Touché, Spacebar, Broadway, Folsom, Bobsled, Angry Note, Doll Face
Q: G String
Pre-Runners: G String
Pre-Ruckers: Bobsled
At 5:30 am, G String welcomed the PAX to Heavy Metal, announcing that F3 stands for Fitness, Fellowship, and Faith. The 5 core principles were recited – it’s free, open to all men, always outside, it’s held in a rotating fashion, and it ends in a circle of trust. He shared the F3 Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership. G String covered the motto of F3, stating that we leave no man behind and no man where we found him. He disclaimed to the group that he is not a professional. There were no FNG’s. The group circled up for a short WaR.
Warm a Rama:
- 10 x Tappy Taps (IC)
- 10 x Big Ones (IC)
- 10 x Cherry Pickers (IC)
- 10 x Skol Claps (as if we were Vikings fans)
PRE THANG:
- No time for a pre-thang as we had a lot of exercises to get to.
THE THANG:
- The PAX grabbed their weights and headed over to the pergola, Station 1. On the way, they partnered with another PAX to form groups of (2).
EXERCISES:
Station 1: @ Pergola. While one PAX performed the exercise listed below, the other ran to the monument and back, switching places and continuing the count until the reps were achieved collectively. Upon completion, the group headed to Station 2.
Station 2: @ Benches. Same concept as Station 1. Rather than running, the PAX walked with their weights to the pergola (Station 1 location) and back, switching places and continuing the count until the reps were achieved collectively. Upon completion, the group headed to Station 3.
Station 3: @ Monument. Time was running low at this point. The group continued the effort in the newly created group of 4, taking turns leading the below exercises, and keeping a collective count.
“Omaha” – for Mary:
- Weighted crunches (weights in hand, bringing it overhead then crunching)
- Ended with American Slammers x 14
Name-o-Rama (see above list of PAX)
FNG’s: None
Announcements: Blood Drive on the 21st. 2.0 Workout on the 22nd at Dragon’s Lair. Queen Service starting up. Rabbit Hole being led by Tincup. Project Pink activities (several of them… gear purchases, poker night, pink’d out beatdowns), Open Door Mission coat collection.
Prayers/Intentions: Tincup’s treatments. Mental battles. Silent prayers.
COT:
Switching to the first person… I asked the group if they had noticed the theme of ‘pulling’ throughout the workout and tied this to a quote that I had heard a long time ago about leadership. “A leader should be willing to pull their team rather than push.” We interpreted this quote a bit and talked about how this meant one should lead by example and not ask anyone to do something that they aren’t willing to do themselves. What does this look like? It means that one should lend their strengths to offset another’s weaknesses. You show up every day and be the example that you want your followers to be. In turn, you’ll eventually weed out the people who are not there to improve your life, rather, they pull you down. To explore this thought more, we presented the “crabs in a pot” analogy. One by one, the crabs are pulled out of the boiling water while the others are in the water, trying to pull that crab down. You’ll realize throughout your life that there are crabs who are pulling you down, and you should avoid people like that. If you set high standards for yourself and hold yourself to those standards, you’ll accelerate and do great things and pull the right people with you. I explained that this high standard was exemplified in the number of reps we performed in this morning’s workout. Coincidentally, we pulled together to accomplish the reps when the time was running out. Continue to pull one another to higher levels!
G String took us out in prayer.
Aye! – G String