AO: Helix
Tuesday, August 16 2022
Weather: 63
PAX (20): Mulligan (Respect), Crack (Welcome from Downrange), Toto, Truly, Sgt Pencil (Respect) Pig Pen, Armando, Blades of Glory, FNG (Backcountry), Spacebar, Buzz Saw, Slow Clap (Respect), Pantyhose, Speed Square, Romeo (Hate), Schnitzel, Black Flag, FNG (Hang Ten), Cheap Seats, Moon Man
2 FNGs (Welcome Back Country & Hang Ten!) + Crack from Downrange @F3Wheaton (IL)
Q: Moon Man
• 0600! Welcome to F3 and The Helix, my name is Moon Man and I will be your Q this morning
• 2 FNGs
• F3 is a national organization = Fitness, Fellowship, Faith
• Mission = to plant, grow, and serve small workout groups for the invigoration OR re-invigoration of male community leadership
• 5 Core Principles = free of charge, open to all men, always held outdoors, peer lead, end with Circle of Trust
• F3 has a Credo: Leave no man behind but leave no man where you found him.
• I am not a professional so please modify any of these exercises as necessary for your own safety. Also, for the next 40’ish minutes I am not your friend.
• Warm-A-Rama (Mosey to school)
o SSH 20 IC
o Abe Vigoda 10 (slow stretching windmill) IC
o Cherry Pickers
o Tappy-Taps 10 IC
• Pre-Pre-thang (school wall 2 rounds)
o 1 Leg Wall Sits passing coupon
o Donkey Kicks (10 IC)
o Balls to the Wall Chicken Peckers IC (10 IC)
• Pre-Thang (feet on benches)
o ATMs – 15 Alt. Shoulder Taps, 10 Tempo Merkins, 10 FAST Merkins
• Thang – (hill) 2-man grinder
o One guy performs exercises at bottom of hill using coupon 25 each (Rinse & Repeat if you get to the end) while the other guy runs backwards uphill, performs 10 jump tucks, 10 T Merkins, and bear crawls or crab walks back down to relieve partner.
o Coupon Exercises
1. Speed Skater (hop side to side) over coupon (25)
2. Overhead Push Press (25)
3. Curls (25)
4. Gorilla Humpers (25)
5. Dips (25)
6. Mountain Climbers (25)
7. Bent Over Rows (25)
8. Big Boy Sit-Ups (25)
• Post Thang
o Green Sally Up (Merkins, & Dips using curb)
• Mary
o Alphabet Abs
o American Hammers Rancid Style
Name-O-Rama, & Named 2 FNGs
Announcements
• 2 Club Conundrum coming up & few spots left (now filled since this backblast)
• Barndoor shovel flag pass to Obi-Wan Thursday @ Maize
• Speed Square Q for Boundary Line, Pig Pen ! at Coop. Mulligan Q at Combine
• Blood Drive coming up
• 2.0 workout at Oracle 0700
Prayer Requests
• Prayers to kids, parents, and teachers that are all going back to school
• Thank you for continued prayers for everyone
COT
• Leaning in on the Monday Murph COT where Sparty & Pantyhose had their 3 & 2 year anniversaries, they talked about what F3 has done for them to become better men. Soon Moon Man embarks on season two of full time RV and if it wasn’t for F3 helping callus the mind for all things great, this lifestyle wouldn’t be as fun of a journey. F3 has taught how to be a better husband, and leader both inside and outside of work. Patients with acceleration and overall a much higher level of ambition and drive.
• Thanks for letting Moon Man lead Truly!
Truly led BOM prayer.
Aye!