Q: Biff
PAX: Icy Hot, Cataracts, Pantyhose, Invictus, Side Dish, Honey Stinger, FDIC, Vandelay, Gunner, Bovine, Banksy, Chopsticks, Bubbles, The Professor, Lil Chef, Greasefire, Dirty Bird, Hei Hei, Flanders, Honey Maid
F3 – Fitness Fellowship and Faith
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)
Warm-a-Rama
Khaki’s version with 1 SSH!.
Thang
Paradise Island calls for some running so we took off and ranEast up the Pacific St. Hill up to the walking path that connects over to Regency. Stopped and completed 3 Core exercises.
Big boys, Ivan Dragos, and Frozen Freddie’s
From there we ran Fieldcrest Dr up to the edge of the park for 3 more Core:
Kobe Crunch, Flutter Kicks, Canoe Crunch
Took a loop around Regency Park and stopped at the top of Rose for 3 more Core.
Seated Ab Circles, LBC Twists, Bent knee wipers
Ran the walking path between Harney Parkway N&S where we ran into Banksy, he evidently arrived late but managed to find us, so he joined in for the rest of the run. We stopped at the base of Rose for 3 more core
Upper circle crunches, accordion crunch (Each side), 1 down-2 ups
Now the adventure began a bit as I wasn’t positive if the trail matched up like I hoped, it did and we ran past the Regency Tennis club and circled up in the Bank Parking lot for 3 more Core
Frozen Imperial Walkers, Dying Cockroach, Sarpy Slammers
Finally we ran around the Regency lake to the clubhouse parking lot, we ran out of time so we did 2 core exercises
Heels to Heavens, E2K.
We then ran back to the shovel flags for Rancid style Hammers and Name-o-rama!
COT:
Discussed that the Q Source Today is discussing “Leading Right” and that the F3 Nation podcast has 20-30 minute podcasts for each Q Source topic. While listening to the podcast for today’s topic, Dredd mentioned a bible verse that he felt summed up Leading Right.
“He cared for them with a true heart and led them with skillful hands.” Psalms 78:72
The He mention is referring to King David. But the summation of this verse is that a great leader Cares for those he is leading, he has a heart for their best interests and he uses his practiced skills for leading.
Care, have heart, lead skillfully!
Announcements/Prayers:
Lots of shovel flag passes happening, see Slack and the COMZ-Q update.
Aye, Biff