Date: 9/11/2023

PAX(13): Beans, OG Kickstand, Truck Stop, Bayside, Harding, Amadeus, Switchfoot, 6 degrees, Oscar, Crocs, Pterodactyl, Contender, Busser

FNGs: 0

AO: Stormbreaker


Conditions: about 60 degrees, grass was wet from last nights rain

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.

With today being Patriot’s Day I’d like to start our workout with a moment of silence to recognize and honor all those that this day represents.

Warm O Rama:

10 Imperial Walkers IC

10 Big ones IC

10 Tappy taps IC

Pre-thing: We headed west on Lincoln and ran down to the parking lot next to the lake where we circled up and did a round of “failure to launch” (group holds Al Gore while we go around the circle taking turns coming out of the squat and back down, round ends when failure is reached)

We then ran back up Lincoln and took a left at the roundabout on 126th St and followed that to the next round about at 123rd Ave weee we circled up again and completed a round of “failure to land”(group holds a plank while we go around in a circle taking turns completing 5 merkins, round ends when failure is reached)

We then ran south on 123rd Ave to the hill where n the East side of the school where I had cones set up.

CoT: I decided to mix the order of things up today so that I could share a message, but also convene with the Titan Alley crew to hear Hacksaw’s VQ CoT. 

Today marks 1 year of sobriety from alcohol (and THC) for me. It is an accomplishment that I feel proud of and grateful for because I know how much I and my family needed for me to make that decision. I am not here to try and convert anyone into a sober lifestyle or to preach about it. The message that I want to convey is that F3 served as the conduit that allowed me to finally follow through on a commitment to sobriety that I had half-heartedly made attempts or promises of dozens of times. This group gave me a support structure, a sounding board, a roadmap for how to lead a happier and healthier life. I am so proud and grateful for all the men in this group and what we represent to each other. 

If you are struggling with something big or small, this group is there for you and can help you to push through any hardships you might be encountering. I’m here for you, feel free to reach out to me regardless of topic. With that, thanks for being here. Let’s get back to the beatdown.

The Thing: Cones were set up at the top and bottom of the hill. At the bottom of the hill we completed an exercise of 20 reps and then moved up the hill in a variety modes where we completed 10 reps of the same exercise that was done at the bottom of the hill. We went back down the hill to move on to the next exercise. Exercises and MoTs as follows.

Round 1 

20 IC Monkey Humpers and Bernie sanders up

10 IC Monkey Humpers, run down

Round 2 

20 hand release merkins and bear crawl up

10 hand Release merkins, crawl bear down 

Round 3 

20 Alt Lunges (on down), run up hill

10 Alt lunges (on down), run down hill

Round 4 

20 Carolina Dry Docks, crab walk up hill (backwards)

10 dry docks,  walk down hill (forwards) 

Rinse and repeat of time allowed

At 5:50 we moseyed back near the shovels flags. 

Mary: 15 IC toe touches, 2 rounds of Sarpy Slammers

Name O Rama: all Pax above present

Announcements: HHM fundraising is behind schedule, Busser to donate $10 for every Pax that posts at the Pit on Saturday, all donations to be matched by Busser’s employer, also accepting donation collection to move matched throughout the week. 

Bennington sites launching/pop ups, get out and check them out

We joined the Titan Alley group for Hacksaw’s VQ CoT



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