Thursday, July 7th, 2022 | Steel Mill | 5:30 AM | 72 degrees | Wind 6 mph | Humidity 95%
“7 Multipliers”
PAX (15): Low Flow, Maaco, Oil Can, Animal House, Mr. Hanky, Amadeus, Duracell, Sweet Roll, Singlet, Irish Car Bomb, Robinhood, Rooney, Dozer, Mo-Town, Schrute
QIC: Schrute
Pre-Murphers (10): Animal House, Farva, Amadeus, Mr. Hanky, Irish Car Bomb, Low Flow, Sweet Roll, Duracell, Maaco, Schrute
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
Warm-o-rama:
- 15 IC SSH
- 10 IC Tappy Taps
- 20 Prime-time Merkins
Pre-thang: Mosey around the duck pond.
Today is 7/7 so the exercise is going to be a ladder of exercises in multiples of 7’s. PAX take turns leading exercises.
All exercises to be performed with weights
- 7 Burpees
- 14 Big Boys
- 21 Curls for the Girls
- 28 Overhead Press
- 35 Lunges
- 42 Chest Press
- 49 Plank (49-count)
- 42 Hammer Curls
- 35 Dips (weights on lap)
- 28 Goblin Squats
- 21 Tricep Extensions
- 14 Hernias (V-up with weight)
- 7 Front Raises
Schrute called for an arm wrestling tournament after the first round was completed.
Robinhood dominated and won the contest. We then returned to the 7 Multipliers and completed a second round.
Schrute then called an audible and had the PAX do some curls then Omaha was called at 6:05
Mary – Sarpy Slammers IC
Name-O-Rama
Announcements:
Smurph Challenge
Prayer Requests –
COT –
How many PAX have a daughter? The majority of PAX raised a hand.
Today is “National Father Daughter Take A Walk Day”
This day promotes the benefits of family bonding time between fathers and daughters as well as the benefits of physical activity.
My ask of you today, is that you make time to take a walk with your daughter today, if you don’t have a daughter, find someone who is close to you to walk with. Pick a favorite place, or a new place to explore on your walk. Cherish this time spent together. Your daughter will value the gift of the time you give no matter how old they are.
Besides walking, start a conversation with your daughter. Find a topic that relates with them and try to get them to talk so you can listen. And listen closely!
Prayer – Schrute took us out in prayer!
The Sarpy Swole Award was passed from Maaco to Robinhood for his impressive arm wrestling championship!
Aye!
Schrute