December 13, 2022| Sanitarium |PLHS| 36 degrees
#’s Pax: 13
QIC: Fun Dip / Double Dip
5:00am Pre-Run: Swiper, KOA, kick stand Double Dip
5:30am Welcome –See how hard you are willing to work because everything is training for something! Also, reminding the HIM’s of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
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.
- 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
5:40am Pre Thang- On the football practice field
HIMS start on the goal line and buddy carry to the 25. There they will do 50 buddy merkens. Buddy carry to next 25 (to the 50 yard line) and 50 buddy jump squats. Wheel barrel the next 25 yards and complete 50 pickle pushers. Then Wheel barrel the last 25 yards to the opposite goal line and complete 50 maverick buddy merkens.
5:50am. The Thing: Papio Star Burst
Each corner of the football field is a point. The center is where the “PL” is. ALL exercises will be done with your partner. You will be running from point to Center and back out to the next point in a clockwise fashion.
-Buddy carry to the center each time – Jog out to the point together
Exercises CENTER “PL”
POINT 1 100 Squat Jumps 100 Big Boys
POINT 2 100 Carolina Dry Docks 100 Heel Touches/Penguins
POINT 3 100 Monkey Humpers 100 Heels to heaven
POINT 4 100 T- Merkins 100 Gas Pumpers
Goals is to complete 2 rounds before “OMAHA”
– There was no time for Mary.
At 6:08 am NOR
- The Name-a-rama: G-String, schurt, Rooney, Mr. Hanky, Chernobyl, black Tuesday, Baby Shark, swiper, Busser, duracel, Fun Dip, kick stand, Double Dip
- Blood drive
- Swiper beatdown full Murphy sat
- Chernobyl and Amadeus rack beatdown
- Prayer Requests:
- Duracel friend tibidos little girl
- Kickstands M and mother in law
- Cancer sucks
- New jobs
COT: You have a choice between Pain of Discipline or Pain of Regret. The choice is yours.
Aye! Fun Dip & Double Dip