06/07/2023, 5:15 AM | Mt. Olympus | 69 degrees
# PAX: 10 – Nae Nae, Animal House, Shinlges, Harding, Dozer, Duracell, Beans, Red Ranger, Styx, Icy Hot, Truck Stop, Busser, Low Flow, Sweet Roll, Strangelhold, Girl Dad, Baby Shark, Levy, G-String, Cobra Kai, Khakis, Double Dip, Ladybug, Fun Dip, Jean Claude, Amadeaus, Ear Tag, Tater Tot, Switchfoot, Irish Car Bomb, Boss Hog, Parsecs, Pork Chop
QIC: Tenacious D
4:45 AM: Pre-run\Ruck – Lotta PAX
5:15 AM:
Tenacious D welcomed the Pax to F3 – Mission: plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Tenacious D then recited the 5 core principles of F3. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Tenacious D then informed the group that he is not a professional and to modify as necessary. He recited the credo – “Leave no man behind, but leave no man where you found him.”
No FNGs
Warm-O-Rama (By Shovel Flag)
17 Side Straddle Hops, 10 Sun gods forward, 10 reverse sun gods, 10 cherry pickers, 10 tappy taps
“Mosey:” (I Hate Running) Walk with coupons to back parking lot
Pre-Thang
3 Minutes of Burpees and Jump Air Squats – 10 Burpees, 10 Jump Air Squats – Repeat – Duracell Helped Tenacious D with the Burpee count and TD did the jump air squat count
The Pax then partnered up for SweetFlow Walkoff. Partners lined 20-30 feet apart from each other. One partner had their coupon and their partners coupon. The partner without coupons either planked or did an Al Gore. Partner with coupons farmer carried both to their partner with best Zoolander expression. Partner was then to leave coupons with partner and return to previous spot without turning left(left turn = 2 burpee punishment). PAX confusion ensued as this was a new excercise and Freed to Lead was accomplished. Partner who had just brought coupons to their partner remained and planked and partner without coupons now farmer carried both coupons back to partners previous position and returned back to partner. This made the excercise more difficult so as Q I did not object. This was done for approximately 4 minutes before moving on to the Thang
Thang (Same locale, back parking lot)
PAX parntered up with other partners from SweetFlow Walkoff making groups of 6-8. Grinder, Half of each group did coupon excercises at a distance of 50 feet or so, other half of group did core excercises until push from their respective coupon group on return.
Core excercises:
(AMRAP Until Push)
LBCs
MONKEY HUMPERS
MOUNTAIN CLIMBERS
BOHEMIAN RHAPSODY
Slow Freddy Mercury with a 5 second hold on each side
AUSTRALIAN SNOW ANGELS
Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4 count cadence.
WORLD WAR II SITUP
Coupon excercises:
CURLS (down and back)
HADOUKENS – 5
DADDY DAYCARE – 5
LION KING SQUAT – 5
BLOCKEES – 5
OVERHEAD BENCH PRESS – 17
OMAHA at 5:48 (didn’t make it through all excercises) and ‘walked’ back to flags with coupons
Mary: Sarpy Slammers, IC
Name-o-rama.
Prayers/Announcements
Announcements
Flag pass at Steel Mill on 6/8, Wolf Den Launch, Multiple Flag Passes next week, Freed to Bleed
Prayers – None Mentioned Out Load
COT:
Good – Jocko Willink, retired Navy Seal. Find the positive in the negative. For me personally when the pandemic hit I had more time at home. I figured I could get into shape and maybe it was time for pushups. I failed at this. Failure is Good, the positive is iteventually led me to F3. Speaking of Levy\Dozer attempted to EH me multiple times. I thought F3 was crazy doing workouts so early in the AM(I still think y’all crazy). Hard Pass. Good. The positive here I am now, they didn’t give up when they failed to EH me over and over. Simple COT, find the positive in the negative and that is Good.
Aye! Tenacious D