Qs: Farva (CoQ) & Irish Car Bomb (CoQ)
21 total PAX members. PAX in attendance:Invictus, Buns of Steel, Doll Face, Rooster, Stitches, Rocket, Black Jack, Polaroid, Break-room, Lansbury, Frosty, Good Looking, Julep, Tight Lip, Animal House, Flying V, Bobsled, Demogorgan, Gunner, Farva & Irish Car Bomb
The workout started with the F3 mission statement — The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
5 core principle
1. Free of charg
2. Open to all me
3. Always held outdoor
4. Led in a rotating fashion.
5. And ends in a circle of trust.
Credo: “Leave no man behind, but leave no man where we found him.”
Safety disclaimer, Q is not a professional, modify as necessary for there is a real risk of injury.
With that Farva led slightly north for warm-a-rama which included 17 SSH, 17 cherry pickers, 17 imperial walkers.
We then did a care bear square at the rose garden.
Station one, 5 burpees, bear crawl to station 2.
Station 2, 10 lunges, side ways bear crawl to station 3.
Station 3 was 15 ranger merkins. Crawl bear to station 4.
Station 4 was 20 LBC’s.
Take a lap around the memorial.
After rinse and repeating for about 15 minutes Omaha was called and we moseyed over to the stairs on the south side of the memorial.
For my two year anniversary we went over to the stairs. In the bottom landing everyone had a partner to suffer with.
Each pax was to do 24 burpees Climb the stairs and do 24 WWI’s next to the Memorial. Back down the stairs. 22 burpees. Back up 22 WWI’s. Rinse and repeat minus 2 reps every round until Omaha was called.
At approx 0611 hrs Omaha was called and everyone met up near the shovel flags.
As a group we did 24 merkins. Then 24 big boys and finally slammers.
Prayers & announcements
Heartland hope fundraiser
Flag pass at Catamount next Tuesday, Farva to Low Flow
Next week Nugent Memorial run at Futurama
Oahu family fundraiser. QR code from Frosty
Tassels wife double mastectomy next week
Chemo for Roosters M
COT: today’s theme was Seattle based rock. Almost all the band played either influenced each other or shared musicians. They were all friends and pushed each other. So my plan for today was to bring someone who is a dear friend. Someone who motivates, inspires, and supports me. I wouldn’t be here without Farva. We often laugh that I am his only EH. So my words of wisdom for the group is spend your time with those who motivate. Inspire. And support you. Be with the people who bring out your best.