Tuesday, Aug 13th, 2024 | Mess Hall | Swanson Elementary School | 62 degrees, a bit humid, but couldn’t ask for better weather for a beat down!
6 PAX: Rosetta, Cosmo, Hindsight, Chaw, Edger, Star-lord
QIC: Star-lord
5:30 am:
INTRO: F3 stands for Fitness, Fellowship, and Faith
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
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).
CREDO: We leave no man behind, but we leave no man where we found him
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
HIGHLIGHTS: We had 0 FNGs, 1 V-Mess Haller, 0 Downrange?
5:33 am – Warm-o-rama
Did a quick mosey down the hill to the blacktop directly behind the school
15 Side-straddle hops (IC)
5 Star Jumps
5 Hurpees (Hand Release Burpees)
5 Jungle Bois (Wide Legged Squats with hands touching below with jump on top with hands touching on top
5 Paula Abdul Squats (2-steps forward and 1 step back)
5 Toe Touch Merkins
5 Hatching Butterflies
5 Imperial Squat Walkers
2 Turkish Get Ups
5 Scorpion Dry Docks (One Leg in the Air)
5 Duck Walks
5 Gorilla Walks
5 Super Mario’s
5 Cadbury’s
5:38 am – The THANG:
PAX mosied over to first course to walk through the game plan for that course and the beatdown at large.
PAX have to pick a powerup from the ground and earn it by doing the workout on the back of powerup and then you can use the powerup as specified on the card. Buy-Ins include Merkins, Lunges, Big Boy Situps, Sumo Squats, WWI’s, Star Jumps, Paula Abdul Lunges, Jungle Bois, Burpees, Hurpees, Stagger Merkins, HR Merkins, Hatching Butterflies, CDDs, Imperial Squat Walkers, Turkish Get Ups, Scorpion Dry Docks, Side Straddle Hops, and Cherry Pickers.
If PAX doesn’t have a powerup they have to pick up the next one they come to.
Once PAX uses the powerup, they drop it facedown so someone else can use it.
Power Up Options were; Blue Turle Shell – Race Leader has to do 5 one-legged burpees; Mushroom – Sprint to the Next Cone; Red Turtle Shell – PAX in Front of you does 5 toe touch Merkins; Green Turtle Shell – Touch a PAX and they have to do 5 V-ups; Star – You’re immune to power ups for two cones and anyone you touch has to do 5 Star Jumps; Banana – If you. pass a PAX they have to do 5 kick throughs; Triple Red Turtle Shell – PAX in front of you does 5 Toe Touch Merkins (Use three times); Triple Green Turtle Shell – Touch a PAX and they have to do 5 V-ups (Use 3x); Triple Banana – If you pass a PAX they have to do 5 kick throughs (Use 3x).
Race #1: Urban Moo Moo Meadows – Soccer Field
4 Cones set up on the Soccer Field. Powerups scattered through field. Lap means of transportation were:
Lap 1: Bear Crawl
Lap 2: Duck Walk
Lap 3: Gorilla Walk
Race #2 Bowser Castle
Four cones set up on the hill in the middle of the two wings. Powerups scattered throughout. Lap means of transportation were:
Lap 1: Bernie
Lap 2: Super Mario’s
Lap 3: Cadbury’s
Shout Out to South Sound PAX, Train, for the formatting, graphics, and general idea.
6:05 am – Omaha
6:12 am – Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
- Iron Pax Sign Ups on X and Slack… do it!
Prayers:
- Hindsight’s Uncle Mike for full recovery
- Mr. Roger’s 2.0 Riley
- Recovery for Blocker, Sputnik, Bobsled
COT:
- Rise above the fray during this election season, we have allot more in common with fellow citizens than what some will make you think. Continue to be the leaders in the community that you’re meant to be.
Cheers,
Star-Lord