Oracle July 23, Back-blast
F3 – Fitness Fellowship and Faith
“Today we are focusing on the First F Fitness”
Mission Statement
“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”
Disclaimer
“I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe”
5 Core Principles
Free
Open to all men
Peer led
Always outside
End with COT (Circle of Trust)
14 PAX: Cheapseats, Borland, Cosmo, Sprout, High Stakes, Tea Party, Old Spice, Souvenir, Schnitzel, Lansbury, Steeple, Paddles, Pothole, Tuna Fish
Mosey: ¼ mile end N side of Football field
Warm-a-rama:
5 sets of stretches (choice of the PAX)
Mosey: to Heroes Blvd
Pre-Thang: As a group starting at (South to North) first light pole, perform 5 burpees then bear crawl to next light pole. Repeat for each light pole. Repeat from North to South, except Walking Lunges instead of bear crawls with 5 Merkins at each light pole.
Pre-Thang 2:
Mosey to sled riding hill. Partner up. Starting at the bottom of the hill, HIM #1 holds a plank or Al Gore while HIM #2 runs to the top of the hill, pausing at top to perform 3 burpees or 10 Merkins. Runs back down hill to trade places with partner. Each HIM will perform 3 rounds.
The Thang: 2 Man Grinder – At practice football field
75 reps of each
Jump squats
Werkins
Plank Jacks
Carolina Dry Docks
Bobby Hurleys
Shoulder Taps
LBCs
Spider-Man’s
Ranger Merkins
Star Fish Crunches
Rinse and Repeat
Mary
40 American Hammers IC
COT
“He ain’t heavy, he’s my brother.” – Howard Loomis and Rueben Granger
These Boys, and this quote, is the reason for the Boys Town logo of one young man carrying another on his back (the modern logo depicts a boy carrying a girl).
The story about these boys and logo can be found here: The Story Behind “He Ain’t Heavy…” | Boys Town
This story inspires us to slow down and notice others next to us. There are days when we will be strong enough to lend a hand to our neighbor, and it is our blessing and responsibility to there for (or carry) others. As men, we benefit to take another lesson from this story. It is equally important for us to recognize when we need a helping hand (to be carried). Slow down a bit, notice others, and take inventory of your own strengths and weak areas.
