Tuesday, November 28th, 2023 | Whetstone| Elkhorn Ridge Middle School | 18 degrees, Ideal for a beat down!
20 PAX: Star-lord, Longneck, Bogey, Smelly Cat, Killians, Baby Back, Da Kine, Mufasa, Yodel, Sergeant Pencil, Haboob, Davito, Steeple, Sandworm, Cadbury, Jukebox, Truly, Hey Hey, Chowda, Schnitzel
QIC: Star-lord 5:15am – 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.
5:17 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the backside of Elkhorn Ridge to the Cul De Sac
15 Side-straddle hops (IC)
10 ‘Merkins
10 Air Squats
10 LBC’s (IC)
10 Lunges
10 Carolina Dry Docks
10 Freddie Mercuries (IC)
5:25 am – Beatdown:
Counted PAX off into groups of 2’s and then split the groups on each side of the field (Or not if numbers were low) for a Doracides’ Ladder, Dora’s Twin Sister that’s a little crazy; 2 PAX work together to reach 100 Merkins, 200 Air Squats, 300 LBC (4 ct), 400 Side Straddle Hops (4 ct), 300 Freddie Mercuries, 200 Lunges (L-1, R-2, etc), and 100 Carolina Dry Docks. While 1 PAX is doing the exercise the other will perform a suicide (run to first cone and do a burpee come back and touch line, run to 2nd cone and do 2 burpees, 3rd cone and 3 burpees, 4th cone and 4 burpees) and then swap out with partner and pick up where PAX left off with each exercise. Repeat exercises as necessary until Omaha was called.
5:50am Omaha
We did a quick rancid style hammers to finish
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Respect Pop Up group St Vincent De Paul, Thursday
– Check Slack
– 17 Dec Halfway House – Farva Murph
– 31 Dec – 4-6 Jan Impact Retreat
– CSAUP unofficially 27 Jan
Prayers:
COT:Difficulty of the holidays for many, be on the look out and take care of each other.Find opportunities to volunteer
“Volunteering is the ultimate exercise in democracy. You vote in elections every 1 to 4 years depending on type, but when you volunteer you vote every day about the kind of community you want to live in.” – Unknown
“The best way to find yourself is to lose yourself in the service of others.” Gandhi
“To ease another’s heartache is to forget one’s own. – Abraham Lincoln
Cheers,
Star-Lord