August 20th, 2024 – The Sanitarium – Ratchet VQ
Pre-thangs: Several PAX participating in 0445 Smurph and 0500 Pre-run
PAX (28): Farva, Swiper, Schrute, Ichiro, Rooney, Ogre, Rayban, Buche, Fresh Prince, Sweet Roll, Monster, Gaga, Feeny, Ear Tag, KOA, Squeaky Clean, Simmons, Skittles, Bowflex, Chernobyl, G-String, Cougar, Drain Weasel, Hip Hip, Razzle Dazzle, Boss Hogg
FNG (1); “Travis”
QIC: Ratchet
I. Introduction
It is 5:30- Welcome to F3 and to the Sanitarium, for those that are new, F3 stands for Fitness,
Fellowship and Faith
F3 has 5 core principles:
It is Free of charge
It is Open to all men
It is always outside
It is led in a rotating fashion
And it ends in a Circle of Trust
The Mission Statement is:
To plant, grow, and serve small workout groups for men for the invigoration of male
community leadership
The Credo is to Leave no man behind, but leave no man where you found him
Disclaimer: I am not a professional, so modify as necessary
II. Warm-O-Rama
15 SSH IC
15 Tappy Taps IC
10 Big Ones IC
III. Pre-thang
11’s on the hill with Monkey Humpers at the top and lunges at the bottom
III. The Thang
Divided into 2 groups for tug of war, after each round each group will perform 2 exercises
Round 1 (rope snapped)
15 IC – Flutter Kicks
15 IC – Sarpy Slammers
Changed the workout to run a lap around the field between rounds
Round 2
15 IC – Rosalitas
15 IC- Mountain Climbers
Round 3
16 IC -Frozen Freddies
15 IC – Box Cutters
Round 4
15 IC Shoulder Taps
30 Air Squats
- Called OMAHA
IV. Mary
Sarpy Slammers- 28 HIMS
FNG- FNG Travis is now known at F3 as Wallbanger
Announcements/Prayer requests
Prayers to kids going off to college
Prayers for those that have died recently.
COT:
I had a hard time coming up with my COT. I had too many topics that I wanted to talk about and
didn’t know where to start, but in the end I decided to share a little about myself first.
Growing up with ADHD created a lot of anxiety in me. I was diagnosed when I was 4 years old
after being kicked out of preschool. My mom chose not to have me be treat and I struggled a
lot in school and in life.
I was the kid bouncing off the walls and talking non stop, teachers would try to move me
around in the classroom but it didn’t matter, I was always being told to stop talking so much
and to keep my hands to myself because “I didn’t know my own strength”, this ended up
creating a lot of insecurity and anxiety.
Now as an adult I find myself getting lost in my own head too much because of being told not to
talk.
As men we have a tendency to keep our worries bottled up inside and we try to fix things on
our own. There is a lot of stress and the weight of the world on our shoulders, from being a
good employee to being a good husband and father.
This work out was designed to remind us that we do better when we have help, by rely on our
friends, fellow PAX, and shield lock. We aren’t expected to fight external battles on our own
and we shouldn’t fight the internal ones alone either.
Chernobyl took us out in prayer
