Thursday, July 12th, 2022 | The Sanitarium | 5:30 AM | 63 degrees | Wind 6 mph | Humidity 83%
“The RACHEL”
PAX (23): Irish Car Bomb, Amadeus, Feeney, Ditty, Lucky Charms, G-String, Farva, Sweet Roll, Cop A Squat, Double Dip, Chernobyl, Bayside, Maaco, Swiper, Animal House, Duracell, Fun Dip, Low Flow, Black Tuesday, Ear Tag, KOA, Sweet Roll, Schrute
QIC: Schrute
Pre-Murphers (11): Bayside, Ear Tag, Animal House, Duracell, Maaco, Low Flow, Irish Car Bomb, Sweet Roll, KOA, Farva, Schrute
Pre-Runners (2): Swiper, Fun Dip
Schrute welcomed the Pax to F3 – F3 stands for Fitness, Fellowship, Faith
Schrute shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.
Schrute then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Schrute covered the motto and asked if there were any FNG’s.
Schrute informs the group he is not a professional
Schrute tells the PAX this is a Memorial workout honoring his late sister who passed away 7 years ago today. He then tells the PAX we are going to get after it and to each grab two bricks from the back of his truck and then we will mosey to the turf.
The PAX arrive to the turf and Schrute asks them to circle up and warm-o-rama begins.
Warm-o-rama:
- 15 IC SSH
- 10 Prime Time Merkins
Pre-thang:
Rachels – 7x IC, with a brick in each hand, squat to 90-degree position and perform lateral arm raises to 90-degrees
Absolution 12 IC (Groiner 1-2, Mahktar N’ Diayes 3-4 to elbows, and Chilly Jack 5-6, pack to plank 7-8)
Carolina Dry Docks 15x
Hatching Butterfly – 7 IC – From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.
Eagle Wings – 12 IC – with a brick in each hand 12 Forward Arm Circles IC, hold, 12 Backwards Arm Circles IC, hold, 12 seal claps, hold, 12 overhead claps
LL Cool J –15x Lunge/lunge, burpee (cool), jump squat
The Thang:
After the pre-thang Schrute has the PAX number off 1-4 (4 groups). The rules are explained as follows:
One ball per group. Take turns kicking the ball to the next goal, working clockwise.
As a team, you chase the ball and after each kick the team must perform 10 exercises of the following rotating after each kick:
- Merkins
- Squat-jumps
- Big Boys
After you score a goal, your group must perform the exercises on the sheet for each goal.
If your ball leaves the turf your team has to do 5 burpees.
Exercises – Goal #1
- 15 Carolina Drydocks
- 15 Monkey Humpers IC
Exercises – Goal #2
- 10 Heels to Heaven IC
- 15 Mountain Climbers IC
Exercises – Goal #3
- 15 Prime Time Merkins
- 15 Bonnie Blairs IC
Exercises – Goal #4
- 10 Freddie Mercury IC
- 15 Bobby Hurleys
Somewhere in the middle of the beatdown a bald eagle is potted on a light pole watching over the PAX, could it be a sign?
Omaha is called at 6:05 AM. Schrute asks the PAX to help carry the goals, balls, and bricks.
Mary –
- Heals to Heaven 15 IC
- Hatching Butterfly 15 IC
- Sarpy Slammers Rancid Style IC
Name-O-Rama
Announcements
Prayer Requests
Name-O-Rama – Schrute nearly forgot this… But the PAX reminded him and it was performed (out of order, but it got done).
COT – Schrute shared a story about his younger sister unexpectedly passing 7 years ago and how it has impacted him. He shared the pre-thang exercises were in her honor and the first letter of each exercise spelled her name and many of the exercises and the main activity (soccer) were things that represented her. He tells the PAX how her legacy is important to him and that losing her has motivated him to be a better family man, parent and person. He asks the PAX to look after those people close to them and reach out to them.
Prayer – Swiper asked the PAX to place a hand on Schrute and Swiper took us out in prayer.
Many Blessings PAX!
Schrute