February 24, 2022
7 degrees; cold
Q – Sweet Roll
PAX: Black Tuesday, Dirty Bird, Oompa, Styx, Baby Shark, Duracell, Shingles
Pre Runners: none
5:30 AM – YHC welcomed the Pax to F3 – reminding them of the F3 Mission: To plant, grow and serve small workout groups for the invigoration of male community leadership.
Disclaimer made to the Pax that I am not a professional so modify as necessary
YHC then covered the 5 core principles of F3. 1) Free of charge. 2) Open to all men. 3) Held outdoors, 4) Peer lead in a rotating fashion and 5) Ends with a Circle of Trust (COT) I also reminded the Pax that we leave no man behind, but we do no leave them how we found them.
WARMORAMA
10 Tappy Taps
15 Seal Claps
10 Big Ones
15 Sun Gods (front and back)
The Thang – “10 Rounds”
Each round = 3 minutes
To start: Shadow box mosey to Swole Island and Back
Round 1- Sumo Squats
Round 2- Curls (regular, reverse, hammer)
Round 3- Flutter kicks
Round 4- Bonnies
Round 5- Over head Presses
(Shadow box mosey)
Round 6- LBC’s
Round 7- Step ups
Round 8- Dips
Round 9- 3-minute plank
(shadow box mosey to Swole Island and Back)
Round 10- ALL the Merkins
COT: Women are Awesome
The night before when I was planning the workout, we got a message on WhatsApp from HIM Ferdinand. It was a video of two girls revealing the gender of their newest sibling. And It’s a GIRL!! The video was awesome and made me smile. It reminded me of my girls and how amazing they are. Being a girl dad is the best. For my COT I decided to talk about how blessed we are to have the women in our lives. For me, part of my motivation to get out of bed every morning to go to a beat down is to become a better husband to my wife and a better father to my kids. F3 starts with the concentrica and the M being the center of it. That’s what’s so important. To remember who is truly important in our lives. F3 encourage us to be inspiring leaders and men. Men the women in our lives can be proud of. I ended with a couple of quotes.
“No man succeeds without a good woman behind him. Wife or mother if it is both he is twice blessed.”
“We have to raise our young boys to respect women and our young girls to demand respect and to get their values from something other than their physicality.”
I then took us out in prayer.
AYE!
-Sweet Roll