Tuesday, September 10th, 2024 | Helix | Hillsborough Park | 66 degrees, Ideal for a beat down!
12 PAX: TC, Janikowski, Mr. Rogers, Macho Man, Love Connection, Snickers, Wheezy, Kill Switch, Summer Catch, Truant, Edger, Star-lord
QIC: Star-lord
5:30 am – I welcomed the PAX to F3 and stated 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) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the parking lot
15 Side-straddle hops (IC)
10 cherry pickers
10 Sun Gods (fwd/back)
5 Johnny Dramas
5 Scorpion Dry Docks
5 Crunchy Frogs
5 Heel Touches
5 Elbows to knees (each side)
5 Tricep Lifts (each side)
5:36 am – The Thang:
After Warm-o-rama we moved over to the grass for a version of Death by 10’s
Round 1:
– 10 Forward Lunges
– 20 Mercans
– 30 Crunchy Frogs
– 40 Squats
– 50 Shoulder Taps (IC)
– 60 Heal Touchers (IC)
Jogged a lap around the park and ended back at the grass by the parking lot
Round 2:
– 10 Backward Lunges
– 20 Carolina Dry Docks
– 30 Elbows to knees (15 each side)
– 40 Johnny Dramas (IC – These start sneaking up on you by about 25 or so)
– 50 Triceps lifts (25 each side)
– 60 LBC’s (IC)
Bernie to the cones, do 5 burpees, and jog back down
Round 3:
– 10 air squats
– 20 Werkans
– 30 LBC’s
– 40 Monkey Humpers
– 50 Shoulder Taps
– 60 Heel touches (IC)
6:07am Omaha
6:09 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Exicon Question Is there a Term, or should there be a term for when someone tells you the day before they’re not showing up, but you should go… and someone else should go, but again they won’t be there. Workshop this and get back to us.
– Iron Pax is ongoing – Summer Catch is proctoring at The Combine on 9-11 (also known as tomorrow)
– Janikowski Qing at Combine
Prayers:
– Continued prayers for Nailed It’s Sister’s Debby with cancer
– Truant’s Dad, 6’8” Dave, with radiation therapy starting this week and that the therapy along with other treatments will stop the growth of his Cancer
– Riley with step down treatment and successfully returning home
– Snoop Dog for successful surgery
COT:
– Focus on challenging yourself. Pick up an instrument, pick a new field and take classes, do something physically and mentally challenging like a Misogi and get outside of your comfort zone. You may find something on the other side that you love or you may just prove to yourself your own resiliency and ability to do hard things.
Cheers,
Star-Lord