January 25, 2023 |Stone Creek Park | AO – The Berm | Feels like 7°
PAX [7]: Toto, Al Borland, Motorboat, Back Country, Grip N’ Rip, Truly, The Plague
QIC: The Plague
This is F3 – Fitness, Fellowship and Faith. F3 is an international network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Disclaimer: The Plague is not a professional – PAX need to modify as necessary.
PAX moseyed to the field for WaR
Warm-A-Rama
- Imperial Walkers – 15 IC
- Burpees – 5
- SSH – 15 IC
- Burpees – 5
- Tappy Taps – 10 IC
The Thang – What up Big Berm?
All exercises were completed as a group with rotating cadence counts throughout the PAX
Part I – Four Corner Escalator
Started at bottom of the Berm, completed round, Bernie up the Berm, run across to other side then complete next round. Rinse/Repeat
- Round 1: 10 Burpees
- Round 2: 10 Burpees, 20 Merkins
- Round 3: 10 Burpees, 20 Merkins, 40 Squat Jumps
- Round 4: 10 Burpees, 20 Merkins, 40 Squat Jumps, 80 SSH
Part II – The Dirty MacDeuce (5 sets of 3 exercises – arms/chest, legs, abs – all 12 reps – follow by short mosey)
- Set 1: Hand Release Merkins, Air Squats (IC), Jump Tucks (IC) – run lap
- Set 2 : Chilly jacks (IC), Bonnie Blair’s (IC), LBCs (IC) – run lap
- Set 3: Groiners, Monkey Humpers (IC), Flutter Kicks (IC) – run lap
- Set 4: Ranger Merkins, Bobby Hurleys (IC), Makhtar Ndiayes (IC) – run lap
- Set 5: Carolina Dry Docks (IC), Crunchy Frogs (IC), Burpees – run lap
PAX moseyed back to shovel flags for 6 MoM:
- Freddie Mercuries – 15 IC – Toto
- Heels to Heaven – 15 IC – Truly
- Heel Touches – 15 IC – Al Borland
- LBCs – 15 IC – Grip N’ Rip
- Big Boys – 15 – MotorBoat
- Flutter Kicks – 15 IC – Back Country
- JLo’s/Shakira’s – 15 IC – The Plague
Announcements/COT:
- Announcements
- 1/27/2023 | The Woodshed | Shovel Pass | Bovine > Stapler
- 1/28/2023 | CSAUP | Papillion South High School | 0530-0830
- 2/11/2023 | Polar Plunge | Reach out to Toto
- 2/11/2023 | Heartland Hope | Reach out to Vandalay
- Prayers
- Prayers for Plague’s Grandmother, Stripes’ father Dale, Toto’s niece Waverly
- Prayers for other PAX with injuries, surgeries, and family member health
- CoT – YHC Shared about Goals & Habits
- NA Reference:
- “Our egos, once so large and dominant, now take a back seat because we are in harmony with a loving God. We find that we lead richer, happier and much fuller lives when we lose self-will. We become able to make wise and loving decisions, based on principles and ideals that have real value in our lives. By shaping our thoughts with spiritual ideals, we are freed to become who we want to be. What we had feared, we can now overcome through our dependence on a loving God. Faith has replaced our fear and given us freedom from ourselves. In recovery, we also strive for gratitude. Whenever we confront a difficulty that we do not think we can handle, we ask God to do for us what we cannot do for ourselves.”
- YHC’s Reflection: Historically, I’ve always had very specific goals and habits connected to achieving those goals. I’ve realized that I become hyperfocused on achieving my goals as a way for me to try to control outcomes in my life. This year, I’m focusing less on tracking my goals and surrendering my will to God. Enjoying each day and the process of life as it comes. It’s uncomfortable for me but I know I can lean on God and His will, will shine through no matter what.
- Reflection for you: How do you try to control outcomes in your life and are you willing to surrender your self-will to God’s-will for your life?
- Coffeteria at Scooters
Aye!
The Plague