September 30, 2021|Swanson Elementary | AO – The Coop |
Weather: Partly Cloudy, Temperature 68 ℉
PAX (6): Honey Stinger, Beaver, Fancy, Khakis, Landsbury, The Plague
QIC: The Plague
This is F3 – Fitness, Fellowship and Faith. F3 is a national 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 parking lot for warm-a-rama
Warm-A-Rama
- SSH 20 IC
- Mountain Climbers 10 IC
- Alternating Shoulder Taps 10 IC
- Plank Jacks 10 IC
- Groiners 10 on up
- Windmills – 10 IC
PAX moseyed down the path and came across a stupendous looking wall..YHC could not resist so we stopped for a pre-thang
Pre-Thang – exercises were counted in a rotating fashion by all PAX
- Incline Merkins – 20
- Dips – 20
- Derkins – 20
- Australian Mountain Climbers – 10 IC
- Australian Dead Bugs – 10 IC – these were hard
- Australian Chicken Peckers – 10 IC
PAX moseyed to the beautifully mowed soccer field for the thang.
The THANG – Thirty McDirty
PAX gathered at one goal and performed the exercise below. After each round, PAX ran down the field, performed 3 Burpees and ran back. This was performed together as a group with counting in a rotating fashion.
- Jump Squats – 30
- Merkins – 30
- Jump Tucks – 30
3 Rounds of the above were performed then moseyed back to shovel flags for Mary.
6MoM
- Parker Peters – 20 IC
- Amazing Spider Mans – 20 IC (10 each leg)
- James Bond – Rancid Style
Announcements/COT:
- CoT – keeping it simple
- Communication is key when building relationships
- Don’t underestimate the value of eye contact when communicating with others – it shows you are listening and makes them feel valued
- “Tell me and I forget, teach me and I may remember, involve me and I learn” – Benjamin Franklin
- Dad Joke – Why do chicken coops only have two doors? Because if they had four they’d be sedans 😊
- TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
- Pray that men of F3Omaha would impact those around them
- Honey Stinger closed out in prayer
- Coffeteria/Village Grinder wasn’t opened when we got there so Khakis and YHC went to Hy-Vee and solved most of the world’s problems 😊
Aye!
The Plague