4 Oct:
Friday, 4 Oct, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
19 Pax: Cake, Bullseye, Dopler, Six String, Misty, Papa Smurf, Gator, Babyback, Wentworth, DogeCoin, Story, Walleye, Killians, Truant, Beaver, Starlord, Smooth Operator, Flatstick, Macho-Man
QIC:Â Â Â Â Macho Man
4:30am Smurph crew / Long Pre-Run Crew / Long Pre-Ruck Crew
4:45am Pre-Run Crew / Pre-Ruck Crew
5:15am  Welcomed PAX to F3 I’m Macho Man, F3 stands for Fitness, Fellowship, and Faith
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: We leave no man behind, but we leave no man where we found him
HIGHLIGHTS: FNGs, V-Combiners, Downrange?
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
5:18am Warm-o-rama
5: 30am The THANG
Split up into four groups with three cones spread around the track. One group was push exercises (i.e. Mercs, Scorpion Dry Docks, etc) with dealers’ choice for what exercises to do. Second group was legs with dealers’ choice for what exercises to do. Third group was core again with dealers’ choice on exercises. Fourth group was the push group. We did several laps around the track and then knocked off that and moved over to the goal line. There were cones 20 yards downfield and the teams raced with the slower groups having to do 20 of an exercise that the winning group chose. We did four sprints and exercise combos and then…
OMAHA was called at 5:50 – return to the flags
Rancid Style Hammers to finish
6:00 Name-o-Rama and Announcements
Announcements:Â
– Brickbuilder Tomorrow
– Last chance for Iron Pax
Prayers:
– Barbershops 2.0
– Mr. Rogers’ daughter Riley
– Those impacted by Helene
COT:
– Thank you to the group for support during difficult times over the last year.