Respect Pop-up at Trident
December 22, 2022
Weather: -10 degrees with a windchill of -38
Q: Hooah
PAX Members: Khakis, Caruso, Vandelay, Wait Time, Chiclets, TC, Mulligan
PAX members started gathering at approximately 5:20 for some mumble chatter and pre-stretching
5:30: Did the F3 intro – Fitness, Fellowship and Faith. Five Core Principles – open to all men, free of charge, always held outside, peer led in arotating fashion, end in circle of trust (COT).Mission statement is to plant, grow and serve small workout groups for the invigoration of male community leadership. Credo is to leave no man behind but leave no man where found him.Announced that I’m not aprofessional and to modify exercises as needed. No FNG’s.
5:33 Took a Mosey/lap before we circled up for Warm-A-Rama
Side Straddle Hops = 20 (in-cadence)
Sun Gods Forward = 10 (in-cadence)
Sun Gods Backwards = 10 (in-cadence)
Big One’s = 10 (in-cadence)
Tappy Taps = 10 (in-cadence)
5:35 Pre-Thang:
Ran back and forth between cones doing a Burpee at each one as well as at the halfway point
5:43 Omaha was called to explain the Thing (Group Circuit)
5:50 The Thang:
Group Circuit:
Station 1 Southwest Corner – Cherry Pickers X 20 (in-cadence) / Calf Raises X 15 (on the up) / Alternating Shoulder Taps X 10 (in-cadence) / Group Choice – Bernie Sanders to station 2
Station 2 Southeast Corner – Merkins X 20 (on the down) / Air Shoulder Presses X 15 (in-cadence) / Monkey Humpers X 10 (in-cadence) / Group Choice – Ran to Station 3
Station 3 Northeast Corner – Big Boys X 20 (on the up) / Werkins X 15 (on the down) / Heels to Heaven X 10 (in-cadence) / Group Choice – Bernie Sander to station 4
Station 4 Northwest Corner – Air Squats X 20 (on the down) / LBCs X 15 (in-cadence) / Diamond Merkins X 10 (on the down) / Group Choice – Ran to station 1
Completed 2 exercises at each station before transitioning to the next
6:07 Omaha was called
No Mary due to adequate amount of core during the beatdown:
Name-O-Rama was completed
Announcements:
Feed to Bleed on 12/23/22
CSAUP on 1/28/23
Retreat
Prayer Requests:
Mulligan’s 2.0, Xavier
Kahkis’s brother
Wait Time
Chiclets’s brother-in-law
Hooah’s M
COT: The message was simple: Being age 50+ automatically puts you in the RESPECT Pax but it is actually your positive actions that earn you RESPECT from others. Find someone that you RESPECT because of how they carry themselves and do all you can to emulate them. I was fortunate that that person for me was my dad, Russell W. Lane Sr.—RIP Dad!
Coffeeteria: Summer Kitchen (Scooters)