8/21/2021 The PIT | 63 degrees with clear skies
“4×400”
(21 of Pax): -Fun Dip, Girl Dad, Feeney, Audit, Knobs, Turnover, Simmons, Tony the Tiger, Double Dip, Ear Tag, Baby Shark, Chernobyl, Squeaky Clean, Trench, Gipper, Animal House, High Life Diddy, Rooney , Borat ,and Skittles
QIC: Name of Skittles
5:30 amPre-Run
6:00am(Q) welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
(Q) 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).
Do we have any new FNGs today? As a reminder and disclosure, I am not a professional. Modify as necessary. From this point forward there is a real risk of injury.
6:03am Warm-a-rama- Circle Up and number off- 1) 20 Tappy Taps in cadence
Pre-Thang- Song called Kick off –merkins the whole time until the song says Stand Up and then we will do a burpee
The Thang: (4×400)- – Mossy of to the overpass- -stay in your group of 4, you will complete 4 works on each side of the over pass and do 400 reps as a group in cadence
-finish 1 set then run to the other side where there will be 4 core exercises with 400 reps as a group, finish the first set and run back to the other side. Do this until all 8 workouts are done
– On one side you will have 400 air squats, 400 lunges, 400 Monkey humpers, 400 side straddle hops
– the other side you have 400 big boys, 400 LBCs, 400 box cutters and 400 Freddy mercury’s- Once you finish that you will repeat until someone yells Omaha- At 6:45 Omaha was called and we Mosey back to the flag from the overpass
At 6:45am, (Skittles) called “Omaha” and the paxmosey’d back to the shovel flags where the group ended
Name-a-rama was completed – see above for list of those who posted.
Announcements: – Just a reminder about Vala sign up as well as the Squeaky’s blood drive.- – Prayer Requests: – Prayers go out to those who are hurting and recovering. Prayers for Chernobyl’s grandmother, Dorothy. Prayers for Diddy and his sleep study
COT- All about that action Boss
Strive to continue to keep coming out and craving that action. F3 is all about giving back whether its Food banks or Blood Drives. It is important to be part of the action. Same with your everyday life. Do not sit back and watch, be a part of them.