11/26/24 – 0530 – 23 Degrees
PAX Present: Precious, Ogre, Bowflex, Hip Hip, Slag, Noodle, Rooney, Ichiro, Mr. Hanky
QIC: Ratchett
At 0530 Ratchett welcomed everyone to F3 which stands for Fitness, Fellowship and Faith and reminded them of F3’s 5 core principles:
It is Free of charge
It is Open to all men
It is always outside
It is led in a rotating fashion
And it ends in a Circle of Trust
The Mission Statement is:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
The Credo is to Leave no man behind, but leave no man where you found him
Disclaimer: I am not a professional, so modify as necessary
Warm-O-Rama:
20 SSH IC
20 Cherry Pickers IC
20 Tappy Taps IC
Single Leg Calf Stretch- 10 count each leg
Single Leg Quad Stretch- 10 count each leg
Pre-Thang:
Mosey to the school wall
10 Balls-To-The-Wall Alternating Shoulder Taps- IC
Wall Sit for 1 min
High Plank for 1 min
Repeat x3
The Thang:
Station 1- Push Group- Mosey to next group
Round 1- 30 IC- LBCs
Round 2 – 30 IC- Box Cutters
Round 3- 30 IC- Frozen Freddies
Round 4- 30 IC- Heels to Heaven
Round 5- 30 IC -Dying Cockroach
Round 6- 30 IC Gas Pumpers
Station 2 – AMRAP – Penguins (heal taps)- lunge walk to next station
Station 3- AMRAP- Flutter Kicks- Karaoke to next station
Station 4- AMRAP- Low Plank- Bear Crawl to next station
Mary: Sarpy Slammers- 10 HIMS in total
Announcements:
Thankful Trot on Thanksgiving Day: Marathon, Half, 10K, 5K, Trots and rucks available
Prayer requests:
Ichiro’s wife- having foot surgery today
COT:
Growing up I was raised by my mother, when I was 6 months old my father dropped my mother and I off to visit my grandmother and he never came back. As a kid I tried learning what it meant to be a man from movies and TV in the 80s and 90s, which gave me a little of a distorted view.
I couldn’t imagine what it would be like growing up as a kid now of days, being influenced by social media, tik tok, you tube.
My point is that we need to be a positive influence on your children, show your boys what a man is supposed to be and show your girls how a man is supposed to treat them.