25 Oct:
Friday, 25 Oct, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
007 Pax: Smooth Operator, Finkle, Doge Coin, Cadbury, Starlord, Mrs. B, Unicycle
QIC: Unicycle
4:30am Smurph crew / Long Pre-Run Crew / Long Pre-Ruck Crew
4:45am Tractor Trot Crew
5:15am Welcomed PAX to F3 I’m Cadbury, 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
Jogged a lap around the track and did some Broga
5: 30am The THANG
Deck of Death
Jokers 🃏 = 25 Burpees
♦️ ‘merkins (Even), diamond ‘merkins (Odd)
♣️ Air Squats (Even), jump squats (Odd)
♥️ LBCs (IC) (Even), Gas Pumpers (IC) (Odd)
♠️ Side Straddle Hops (IC) (Even), Imperial Walkers (IC) (Odd)
Faces = 15 Reps
Aces = 20 Reps
Back pocket = 1 Lap +
OMAHA was called at 5:50 – return to the flags for some Mary (core exercises)
5:52am Mary
4 rounds of volunteer Core Exercises
Rancid Style Hammers to finish
6:00 Name-o-Rama and Announcements
Announcements:
- Check slack for details Pax did not have much to say in this category
Prayers:
- Barber Shop’s 2.0 Sophie and the whole family as they fight their fight
- Starlord’s Cousin JonJon as he battles addiction
COT:
– Put your trust and faith in the right place.