Wednesday, March 3rd, 2025 | The Octagon | Westside Career Center | a balmy 40 degrees (Feels like 36), we’re having a heat wave… a tropical heat wave!
8 PAX: Little Big Town, Tassels, Khakis, Slow Pitch, Ice T, Vanilla Ice, Knoxville, Starlord
QIC: Star-lord
5:30 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.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey over to the track
15 Side-straddle hops (IC)
10 Mercans
10 Kobe Bryant’s
10 Second Stretch
5:35 am –The Thang
We moseyed over to the parking spaces right next to where we were to kick off the festivities.
I split the HIM into 1 group of 2 and 2 groups of 3 for a grinder. I set up lights at both ends of the parking area (about 30 yards or so). One HIM took the coupon down to the lights on the far side and returned back.
30 yard movements
- Coupon Lunge (twist over each leg) – Skull Crushers
- Coupon Bus Drivers – One Arm Carry
- Coupon Rifle Carry – Other Army Carry
- Murder Bunnies
While the HIM was doing the coupon walk the other HIM was doing AMRAPs of the following exercises:
- Mercs – CDD’s – Offset Mercs
- Squats – Lunges – Johnny Dramas
- LBC’s – Heal Touches – Kobe Bryant’s
6:02 am – We moved over to the grassy patch next to the parking for a brief session of Broga. We started standing with legs spread and went down each side for about 10 seconds, then moved on to downward dog alternating calf stretches for about 20 seconds total. Then shot right leg up behind for about 5 seconds and swung through to runners pose for about 10-15 seconds, then went down to pigeon pose for about 20 seconds. Went back to downward dog and repeated all the stretches on the left side.
6:06 am Omaha
6:08 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Heartland Hope Volunteer Opportunity at End of Mar
Prayers:
– Continued healing and praise for Barbershop’s 2.0, Sophie
– Tom Tom’s father’s funeral is today.
– Becky’s second round of chemo
COT:
Facing those challenges that scare you. Whether mental blocks that prevent you from taking actions you know you should or fear of taking on a difficult challenge. Growth is on the other side.
Cheers,
Star-Lord