April 28, 2022|Stone Creek Park| AO – The Berm| 60°, mostly cloudy, and light winds
PAX: Cradle, House Party, LPC, HeiHei, Al Borland, Toto
QIC: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Disclaimer: Mulligan is not a professional – modify as necessary.
Warm-A-Rama
PAX moseyed to the golf course
Big ones
Golf swing left and right
Pigeon pose
Cherry pickers
Sun gods forward and backwards
PAX moseyed back to the site
Pre-Thing
Mosey back to park
Circle run – Everyone plank in a circular form. One person will be picked to run around the outside, counter clockwise. When that person returns, the person to their right does the same thing and so on until we get all the way around. Went around 4 times.
The Thing
3-man grinder –
Side one: AMRAP 1
• Merkins
• Burpees
• Heels to Heaven
• Alternating shoulder taps
• Chuck Norris merkins
Middle person: Murder bunnies half way and then lunge walk the other half. Do a complete lap and switch with person on side two.
Side two: AMRAP 2
• Air squats
• Alternating side squats
• Monkey Humpers
• Boxcutters
OMAHA
• Mary
o American hammers rancid style
Announcements:
• Brick Builder ’22 (CSAUP) happening on 5/21 at Creighton University
Prayers:
• For Tim McArdle’s family as he passed away from a heart attack.
Circle of Trust:
Short and sweet, just a reminder to take a few minutes throughout your busy day to relax, reset and collect your thoughts. Life is full of complications and busyness, but it is important to take those moments and re-center yourself.