The Coop
Thursday July 14
Swanson Elementary
Pre Runners – Cheap Seats and Stella
PAX – Pig Pen, Lansbury, Stella, Flanders, Lemeau and YHC Cheap Seats
I welcomed 5 dudes to the Coop gave the mission, statement, credo, disclaimer and 5 core principles.
The PAX then moseyed around the sidewalk loop around the west side of the school and ended up on the soccer field for warm-o-rama
Warm-o-rama
Performed some Calisthenics which consisted of High Knees, butt kicks and Karaoke facing East and Karaoke facing West.
12 tappy taps IC
12 Tator Taps IC
10 arm circles forward and 10 arm circles backwards
Ending warm-o-rama with a disclaimer that I hate the next 3 exercises we were going to perform : )
ATM’s – 15 Alternating shoulder Taps, 15 tempo merkins, 15 merkins
We then moseyed to the school to find a wall and completed the wall pyramid:
5 Australian mountain Climbers
10 Chicken Peckers
15 Donkey Kicks
20 count hold balls to the wall
Then we went back down the pyramid and repeated the above
Thang (Dark Web)
Walked over to a small grassy area to complete the Dark Web which consisted of 3 rounds below
Round 1
1 merkin to 2 air presses, 2 merkins to 4 air presses, 3 merkins to 6 air presses, 4 merkins to 8 air presses, 5 merkins to 10 air presses, 6 merkins to 12 air presses, 7 merkins to 14 air presses, 8 merkins to 16 air presses, 9 merkins to 18 air presses and 10 merkins to 20 air presses
Round 2
Same cadence as round 1 but we did 1 Bonnie Blair to 2 Squat Jumps and continued all the way to 10 Bonnie Blairs and 20 Squat Jumps
Round 3
Same cadence as round 1 but did 1 big boy to 2 American Hammers and continued all the way up to 10 big boys and 20 American hammers IC
We then moseyed around the sidewalk path and ended up by the small hill between the school buildings to complete a couple more exercises:
We did 2 burpees and then bernie sanders up the hill and ran back down and did 2 more burpees. We did this 3 times then headed back to the flags
Mary
We decided we didn’t get enough hammers so we ended with American Hammers rancid style and went around 3 times
Announcements
We highlighted the upcoming Flag Pass at the Oracle
No prayers
COT
My message was about reading an article on how we can challenge young men in our community to do more and push harder. The article was focused on getting young men back involved in their parish community. The theme was to push these men to do hard things and push them to do more. I related that back to F3. Why does it just need to be young men? I asked the group if they’ve done things at F3 that they’ve never done before and all answered yes. I challenged all of them to do more, continue to do things outside your comfort zone. I mentioned that several PAX are doing the murph challenge (very hard). What is it that you are wanting to do that you haven’t? Push hard and do more. I told the group that I was going to do a half marathon on 7/13 for the Halfway house. I really don’t want to but need to push myself outside my comfort zone. Push hard and do more. I extended that challenge to each guy to think about something they’ve been avoiding and go do it!
Cheap Seats ended us in prayer