Wednesday, Feb 12th, 2025 | Mainstage | Millard South High School | 6 degrees (Feels Like -8), Snow, Ideal for a wintery beat down!
4 PAX: Jukebox, Cadbury, Smelly Cat, Starlord
QIC: Star-lord
5:30 am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
5:33 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the parking lot
15 Side-straddle hops (IC)
10 Air Squats
10 Lunges (L-1, R-2)
10 Jump Squats
10 Monkey Humpers (IC)
10 Sumo Squats
10 ‘Merkins
10 Shoulder Taps
10 Diamond Merkins
10 Werkins
10 Carolina Dry Docks
5:40 am – The Thang:
Gave Each Pax a Sled and jogged down to the bottom of the hill at the back of the end zone with instructions to do 1 leg exercise, 1 upper body exercise and then run to the top of the hill and sled back down. Once at the bottom pick one of the leg exercises and one of the upper body exercises and run to the top until we reached 6:10. For the second to last sledding adventure we climbed the steep hill by the bleachers and went for a ride down that before one last sledding adventure on the original hill to grab lights
Leg Exercises: 20 Squats, 20 Lunges (L-1, R-2), 20 Split Jacks (L-1, R-2), 20 Jump Squats, 20 Monkey Humpers, 20 Sumo Squats, and 20 Johnny Dramas
Upper Body Exercises: 20 Merkins, 20 shoulder taps, 20 diamond Merkins, 20 Werkins, 20 Carolina dry docks
6:10am Omaha
6:12 Name-o-Rama – see above for list of those who posted.
Announcements:
- Nugent Benefit Event on 20 Feb
- Freed to Bleed 21 Feb
- When Cadbury says it’s going to be a short run with no hills, don’t listen… he’s a liar! 🙂
Prayers
- Sophie’s continued recovery
- Safety on the roads today
- Tony as he gets answers to what’s been ailing him for many months now.