Laser Jet – April 15, 2024 at The Wolf Den
In Attendance: Laser Jet (respect), Greenhouse, Biscuits, Heist (respect), Avis (respect), Swipe Right, Hei Hei, Short Sale, Cutting Edge (respect), Vespa (respect), Hotwire (respect), Cradle, Tea Party, Swiss Army, Bogey, Magic Rat, Chickenhawk, T. Swift
F3 – Fitness, Fellowship, and Faith
Welcome! 5 Core Principles
- Open to All Men
- Free of Charge
- Always Outside
- Led by Peers in Rotating Fashion
- Always End in Circle of Trust
Mission: The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Credo: Leave no man behind, but leave no man where you found him.
Any FNG’s? First time Wolf Den? Nope
I am not a professional, please modify any exercise or movement as necessary.
Warm-A-Rama –
Mosey to side of school near football field
- 10 Tappy-Taps IC
- 3 Big Ones – 3 each side
- 10 Michael Phelps IC
- Plank Stretch Routine
- 5 Russian Baby Makers
Pre-Pre-Thang
Split up into groups of 3
- 3 sets of partner burpee over-unders
Mosied to football field – gathered at mid-field
The Thang
- Alternated with Motivators IC and Crowd Pleasers IC – 5 reps of each
Moseyed to Goal Line
- 1 set of bolt 45’s
Moseyed to Mid-Field
- Frozen Freddy Mercury and Regular Freddy Mercury 5 times through IC
- Someone wanted to name that exercise Frozen Lasers LOL
Moseyed to Opposite Goal Line
- 20 no cheat Merkins
Moseyed Back to Opposite Goal Line
- Bolt 45’s
Moseyed to Mid Field
- 15 six inch and 15 big flutter kicks IC
Finished at Opposite Goal Line
- 25 Makhtar N’Diayes IC
Moseyed back to other end to Goal Line
- Finished last set of Bolt 45’s
Moseyed to Mid Field
- 40 LBC’s
5:50am – Called “OMAHA” – Mosey back to flags
Name-o-rama
- Announcements: 6 Year Anniversary Beat Down, T Claps for Biscuits for saving two dogs in a house fire
- Prayer Requests – For Hotwire’s Wife for recovery from cancer surgery
- COT – Shared about doing the right thing and coming from your heart and being an advocate for your kids. Celebrating my son’s 28th birthday today!
- Closing Prayer from Chickenhawk