The Pit |Halleck Park| 70 degrees
Pax: Squeaky Clean, Firewalker, Girl Dad, Chernobyl, Swiper, Skidz, Rooney, Jean Claude, Feeney, Animal House, Simons, High Life, Double Dip
QIC: Double Dip
6:00am Welcome –today you have a choice to Rise and whine or rise and shine! Decide to shine today! reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Swiper then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – NO
Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
6:05am Warm-a-rama: Mosy over to the football practice field WITH THE MEDICINE BALLS
Line up on the goal line for exercise
- Lunges 10 then side lunges to the 20
- Knee hugs ankle pulls
- Skips with sungods switch at 10 yards
- Karaoke facing the school
- Karaoke facing the school coming back
- Static stretches
- Hang for a 10 count
- Spread legs down the right for a 10 count
- Down to the left for a 10 count
- Down the middle for a 10 count
- Quad stretch with right leg for a 10 count
- Quad stretch with left leg for a 10 count
6:15am Pre Thang- On the football practice field
1st and 10: HIMS start on the goal line and run to the 10 yard line and do 10 burpees, then run all the way down to the opposite end and back. Stopping at the 20 yard line doing 9 burpees, then running 20 yards to the start, touching the line and running to the 30 and doing 8 burpees, and so on. When finished, hold a plank.
6:30am The Thang – On the football practice field – Number off in pairs
If the ball drops you run back to the start and start that all over.
Use 1 medicine ball per group of 2. Complete the exercised from goal line to goal line
- Side shuffle buddy passes all the way down to the opposite end zone and back
- Front and back pedal passes all the way to the opposite end zone and back, partner switches coming back
- Running forward with side hip front tosses all the way down to the opposite end zone and back.
- Alternating Medball throws all the way to the opposite end zone and back.
- Murder bunnies to 50 then which with your partner, Partner is bear crawling to the 50 and switching to murder bunnies all the way down to the opposite end zone and back.
(We didn’t get to the AMRAP portion)
- AMRAP the following with a group of 3. One team member does all the exercises below and the rest support him in a plank.
- Maverick Merkins x20
- Medball merkins x30
- Medball overhead squats pass x 40
6:55 6 MOM
– Had the group circle up and we did 16 American Hammers Rancid Style IC around the circle.
At 7:00 am NOR
- The Name-a-rama: Squeaky Clean, Firewalker, Girl Dad, Trunobyl, Swiper, Skids, Rooney, Jean Claude, Feeney, Animal House, Simons, High Life, Double Dip
- Announcements:
- Blood drive on August 27 talk with Squeeky Clean.
Prayer Requests:
- Gobbler having a appendices.
- Chernobyl’s Grandma
- Teachers, Principles, and everyone working at the school.
COT
“If I put a 2×4 board on the ground and asked you to walk across it, how many of you could do that?You could all do that, because you’d be focused on the board. But what if I took the same 2×4 and put it ten stories up, stretched between 2 buildings? Then it’s hard to focus on the board because your’re focused on the fear of falling. Focus on your goals. Don’t be established by your fears. Concentrate on the 2×4 and weill get it done!”
Focus on your goals with all your power and let the outcome speak for itself.
Aye! Double Dib