Date: 11/28/2023
PAX(22): Arch, Squeaky Clean, Woodstock, Big Rig, Belding, Truck Stop, G String, Red Wire, Mr Hanky, Ogre, Ray Ban, Beanstalk, Maime, D2, Longboard, OGK, Boss Hogg, Hip Hip, Feeney, Ladybug, Shocker, Busser
FNGs: 0
AO: The Sanitarium
QIC: Busser
Conditions: cold…. 18 but feels like 12; luckily not really any wind
At 5:30am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles (free, open to all men, always outside, led in a rotating fashion, and end in a circle of trust), the mission statement (to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership), the credo (leave no man behind, but leave no man where you found him), and the disclaimer
Disclaimer: I am not a professional, please modify the exercises as necessary as there is a real risk for injury.
Warm O Rama: Tappy Taps, Big Ones, Sun Gods, SSHs, imperial walkers, merkins
Pre-thing: was part of WoR
The Thing: we headed down to the track area where I had set up 3 stations. 2 of the stations were on opposite sides of the track at “midfield”, the 3rd station was at the top of the hill to the north of the bleachers. We started at the station on the far side of the track (station 1). Each station had a list of exercises, where we completed 25 reps of an exercise per round before moving to the next station. In round 1 we completed 25 Air Squats at station 1, ran around the track to station 2 and completed 25 air squats. When moving from Station 2 to Station 3, we had to climb the hill. The exercise list prescribed the mode of transport (MOT) for getting up the hill for each round. When done with Station 3 we ran back down the hill and around the track to station 1 to move onto the next exercise.
All exercises completed in single cadence
- Air Squats (Bernie)
- Werkins (Bear Crawl)
- Big Boys (Bernie)
- Alt. Lunges (Bear Crawl)
- Chuck Norris Merkins (Bernie)
- Low Dolly’s (Bear Crawl)
Omaha was called at 6:05 and we headed back to the shovel flags for Mary
Mary: LBCs, Low Dolly’s, Sarpy Slammers
Name O Rama: all pax listed above were present
Announcements: FTB 12/22; G raising money for his Nieces school
Prayers: continued prayers for Yusuf and his family; Cathy and son Thomas, Tyler and his family
CoT: Freed to Lead: There are so many valuable learnings and realizations in this book for me and everyone I talk to seems to say the same thing. One main point is the bowling ball and how that represents a sad clown. A bowling ball has 3 holes, and these are equated to the POGO 40 (inconsistent physical fitness), The sifter (loneliness and lack of meaningful male relationships), and the Reacher (a lack of purpose). F3 has helped me fill the holes in my bowling ball, 😉.
Seriously, looking back at my thought processes and feelings prior to F3, I was a selfish person in almost all aspects of my life that mattered most. (wife, kids, friends)
F3 has helped me so much, but specifically as it has helped me with the reacher and giving me a purpose of helping and encouraging and putting others first, so I want to give Freed to Lead away to someone who hasn’t read it. Freed to Lead was given to () with the stipulation it is read and given away again.
YHC closed us out in prayer.
Aye,
Busser