Downtown Gallup University –
Feels like 1°, 20mph wind, drifting snow –
6 PAX: Gunner, Mac & Cheese, TC (Respect!), Spreadsheet, Side Dish, Rancid –
QIC: Rancid
0700 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.
5 Core Principles. Introduction and disclaimer.
No FNGs.
WARM-A-RAMA
ONE MORE TIME
“One More Time” by Daft Punk
AMRAP per Q called each minute change
- – High Knee
1-2 – Imperial Walker
2-3 – Butt Kicker
3-4 – Jump Rope
4-5 – SSH
on “ONE MORE TIME” drop for one Burpee
then return to AMRAP per Q
(~25x Burpee’s total)
PRE-THANG
ACE IN THE HOLE
F3 Workout Deck, 4 Cards, Aces Only
PAX Long Mosey to the Bob Kerry Bridge
At any point along the way
PAX can yell – “Ace In The Hole”
Draw a card & Q the exercise
Rinse & Repeat until at the bridge
Spades – Calf Raise (Gunner)
Hearts – SSH (Mac & Cheese)
½ way thru the pre-thang, QIC Rancid passed the baton to Spreadsheet so Elvis could visit Graceland
THE THANG
THE MILLENNIAL
- Smurph Jack
- Lunges
- Merkins
- LBCs
- Mtn Climbers
- Freddie Mercury
- Arm Raises
- Squats
- Monkey Humpers
- Burpees (10 IC Together)
PAX line up at the base of the bridge
100 reps of each exercise
Person who finishes first hollers “100!”
Rinse & Repeat thru all 10 exercises
POST THANG
NATURE WALK OF DEATH
Beaver Run between areas
30sec Arms Out
30sec Arms Up
10 Merkins
Rinse & Repeat until you get to the next area
AREA 1 – GALLUP DOCK
20 D – Bobby Hurley
20 IC – Mtn Man Pooper
20 IC – Alt Shoulder Taps
20 IC – Penguin
20 U – Big Boys
AREA 2 – GALLUP NORTH
20C – Balls To The Wall (BTTW)
20C – People’s Chair (Wall Sit)
Rinse & Repeat x3
AREA 3 – POND BRIDGE
PAX start together on south end of pavilion
Lunge Walk to north end
Bear Crawl back
AREA 4 – EAST PAVILLION
20 – Dips / Step Ups
Mosey to the AO starting point
MARY
DOOMSDAY CLOCK
Merkins
Each man leads 1 count
Count goes around clockwise
Until last man standing
(Nice work, Spreadsheet!)
Rancid Hammers (each PAX leads 1 American Hammer IC)
COT
Count-off. Video Name-O-Rama. Announcements.
“KEEP IT 100”
(1)The daily intentional effort to grow and maintain healthy relationships with others;
(2) Being dedicated to a lifestyle of integrity;
(3) Honest effort, no malicious motives
– urbandictionary.com
MOLESKIN
This was the same message I shared one week ago to the men of F3 Chicago during my final Q at Zoo Crew. Show-up and stay genuine.
Mornings like this are an absolute joy. I can’t imagine doing this without you men beside me, and I am grateful we get to share in moments like this together. It’s good to be home!
All PAX for Coffeteria at Rally’s.
SYITG!
Aye,
Rancid
