Back Blast:
Date: 8/27/22, 7 am
AO: The Oracle
Conditions: 72°, Sunny
15 Pax: Cheapseats, Vandelay (Respect), Chariot, Kielbasa, Lazer Jet (Respect), Redacted, McGavin, Kingsford, Woodhead, Hei Hei, T-Swift, Skipper, Mount Maverick, Boss Hog, Steeple.
Q: Steeple (VQ!)
Steeple welcomed the PAX to F3 at 7:00 AM. What F3 stands for, our five core principles, the F3 mission and F3 credo were cited to the PAX followed by the disclaimer. No FNG’s in attendance. The PAX then circled up next to the shovel flags for Warm-o-rama.
Warm-o-rama:
20 – Side Straddle Hops IC
15 – Tappy Taps IC
10 – Forward Sun Gods w/ calf raises IC
10 – Reverse Sun Gods w/ calf raises IC
10 – Big Ones (low & slow) IC
The PAX then moseyed to the football practice field west of the fieldhouse.
Pre-Thang:
The Pax lined up on the goal line and completed a two man grinder consisting of a 15 yard burpee/broad jump. Everyone paired up with one Pax member going 15 yard of burpee/broad jumps and then another 15 yards back. In the meantime, the other partner was doing exercises of his own.
(AMWRAP)
-alternating lunges
-flutter kicks
-plank
Three rounds were completed. Once done, everyone moseyed to the track.
The Thang:
Four stations were set up on the track. Everyone was instructed to pick out a partnerthat they didn’t know very well. Once paired up, each group sauntered over to a cone to start. At each station there were exercises that they had to complete. Following the exercises, each pair ran 1 ¼ laps to the next station while discussingthe Question at the bottom of the sheet. Some great conversations were had as PAX got to know each other.
4 stations on the track
Pair up (2 man groups – someone you don’t know)
Pick a starting cone.
Do exercise at cone
Run 1 ¼” laps @ pace for mumble chatter
Station 1:
10 – Merkins
20 – Jump Squats
15 – Big Boys
Question: When was the last time you tried something new?
Station 2:
15 – Mountain Climber (IC)
15 – Apollo Ohno (IC)
15 – Heels to Heavon (IC)
Question: What gets you excited about life?
Station 3:
10 – Burpees
20 – Air Squats
30 Sec Plank
Question: What life lesson did you learn the hard way?
Station 4:
15 – Alternate shoulder taps (IC)
20 – Monkey Humpers (IC)
20 – LBC (IC)
Question: What do you wish you spent more time doing five years ago?
6MOM:
Back at the Shovel Flags the PAX circled up and finished with Rancid Style American Hammers. 15 PAX were counted.
Announcements / Prayer Requests:
A lot of guys that attended hadn’t been out in a while and were welcomed back!
Three new sites are starting up: Block Party, Coronado, Catamount.
Prayers to McGavin for his renewed health following a sickness. Prayers to Cheapseat’sbuddy that is battling depression. Prayers to Hei Hei’s son who is dealing with issues at school.
COT:
Leadership starts simple. It starts with setting a good example. This can be at work by showing the younger/newer staff the correct way to act in a business setting or by the way you act around your 2.0s to show them the correct way to be a man. Our 2.0s watch everything we do and know more about us than we know. Show them the way you want them to act.
Since starting F3 I have been changing my habits. I have been getting in better shape and show my boys that I was to be in their lives longer. I’ve been getting to bed earlier to show them how to prioritize meaningful things in their lives. I’ve been drinking less and showing them better habits that have been discussed in other COTs.
Set a good example. You never know who is watching.
Steeple took us out with a prayer.
SYITG!
Steeple