18 Oct, 2024:
Friday, 18 Oct, 2024 | Combine | Kiewit Middle School | 54degrees, No breeze, Mostly Clear
15 Pax: Haboob, Baby Back, Six String, Dogecoin, Misty, Bulls Eye, Walleye, Wentworth, Mrs. B, Summer Catch, Whiplash, Truant, Killians, Star lord and Slow Clap
QIC: Slow Clap
5:15am Welcomed PAX to F3
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
HIGHLIGHTS: FNGs
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
5:18am Warm-o-rama
· 15 Side Straddle Hop IC
· 15 Hill Billy’s IC
· Toe touches
· 6 (3 each side) Big Ones IC
· 10 Tappy Taps IC
· Variation of Albatross Wings
o 10 IC Arm circles forward
o 10 IC arm circles reverse
o 10 Cherry Pickers
5:24 am – The PRE-THANG
At the Goal Line – Run 25 yards and back
· 25 Merkins
At the goal line – Run 50 and back
· 50 LBC (not in cadence)
At the goal line – Run to the 25 and back
· 25 Alternating Shoulder
At the goal line – Run to the 50 and back
50 Monkey Humpers
5: 30am – The THANG
Count off in groups of threes
1 person will carry the coupon between your partners on each side of the Football Field.
The person on each side of the Football Field will AMRAP the exercise below while the other partner carries the Coupon to the other side.
Side 1:
· Bonnie Blairs
· Lunges
· Sumo Squats
· Jump Squats
· Monkey Humpers
Side 2:
· Mountain Climbers
· Heals to Heaven
· Flutter Kicks
· Heal touches
· Frozen Freddie’s
· Low Dollies
Finished with:
At the Goal Line – Run 25 yards and back
· 25 Merkins
At the goal line – Run 50 and back
· American Hammers – Racid Style
OMAHA was called at 5:50 – return to the flags
6:00 Name-o-Rama and Announcements
Announcements: “check slack for details” Pax did not have much to say in this category
· Flag pass at Armory next Friday
· Trunk or Treat next Friday night
Prayers
· Sofie – Barbershop’s daughter
· Bali wood’s mom
· Six String’s friend who had Heart transplant
· Star lord’s cousin who’s struggling from drugs, and his life in general
· Tardy’s dad passing away
· Doppler’s dog who died
· Slop Clap’s grandson Asher who has fainted a couple of times – find out what’s going on
COT:
This coupon represents everyone’s box of hopes and dreams. In relationships everyone looks to other people to fulfill our hopes and dreams. But this doesn’t happen until someone is courageous enough to set down their box of hopes and dreams and says “Let me see what’s in your box. Let’s see if we can fulfill some of those dreams”
Two things happen; 1) we lighten our burden of carry our expectations around.
2) The other person wants to see in your box of hopes and dreams, looking to fulfill them.
What I’ve discovered as I’ve gotten older is rarely does anyone want to sacrifice any more. However, often by sacrificing we find joy in a lighter burden and to see the joy on the other person’s face, which leads to them wanting to help you achieve your dreams.