January 26, 2023
The Coop
Q: Black Lung
Count: 6
PAX: Toadstool, Vanilla Ice, Stella, Pig Pen, Lansbury, Black Lung.
5:30 am: Welcome!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.
5 Core Principles.
Disclaimer: Black Lung is no professional – An exercise enthusiast at best.
Every 4 minutes all activity stops and everyone completes 15 Merkins. We completed 11 sets total.
WARM UP
Continual SSH followed by Air Squats while discussing favorite basketball movies.
PRE-THING
Defensive stance with fast feet. Defensive shuffle in direction called out. When I say jump, jump as high as possible with high hands x2. When I say down, 1 burpee. About 5 minutes worth.
PRE-THING 2
Sprint length of court. Close out with high hands. Defensive shuffle width of court. Pivot and shuffle length of court. Lunge width of court. 5 minutes.
THE THING
Defensive stance at baseline. Guy shoots a free throw. On a make, run two down and backs. On a miss, two defensive shuffles down and back. Every guy shoots twice.
OMAHA!
Mary
Each guy picks one core exercise and leads 10 reps.
Announcements
CSAUP Saturday
February 11 Polar Plunge for Special Olympics
Shovel pass at the Woodshed Friday
Prayers
Various PAX injured or sick
Mental struggles people have
Shootings in CA
COT – magic Johnson’s first game. 1979. Kareem buzzer beater. Magic loses it and jumps all over Kareem. Kareem tells Magic he can’t bring that level of energy with 81 games to guy. But Magic loved the game and brought it all the time. Infectious enthusiasm in his game. Things worth doing are worth doing with your whole self. It’s beautiful. And Magic was beautiful. It’s ok to pursue things you care about with total enthusiasm even if people don’t feel the same way.
