Coronado|September 4, 2023|Elkhorn North High School|AO – |71° and clear
PAX: Amazin’, The Fridge, Cheap Seats, Slow Clap, LPC
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Credo – Leave no man behind, but leave no man where you found them.
Disclaimer: I am not a professional – modify as necessary.
Warm-A-Rama – Mosey to east parking lot
- Imperial Walkers
- Michael Phelps
- Big Ones
- Cherry Pickers
Pre-Thang
- Elevens with Burpees and Johnny Dramas
The Thang – 4 station beatdown with partner
- Station 1: Area in the back (east side) of school
Partner stays and AMRAPs
- Bonnie Blairs
- Carolina Dry Docks
- High knees
- Werkins
- Side Straddle hops
- Station 2: Far north end of wall
- 30 second wall sit
- Station 3: Middle of wall
- Either 30 second balls to the wall or 10 handstand ups
- Station 4: Far south end of wall
- 15 donkey kicks
OMAHA
Mary
- American Hammer rancid style
Announcements:
- New site launches, Bunz Town 9/23 launch and Badger Point 9/12 launch
- Heartland Hope raising money for clothes. Watch slack for link
Prayers:
- The Fridges friend’s daughter has an infection
- The Fridges friend, Brett and Helen had a miscarriage
- Slow Claps son-in-law, Rimshot, was deployed to Kosovo
- Prayer of thanks: Amazin’s friends pregnant after a long time of trying
- Prayer of thanks: Mulligan’s son, Xavier, that he has been sober for 33 days and doing really well.
Circle of Trust: Appreciate the wins Just a brief message about appreciating the wins. We get focused on what we are wanting to accomplish and can sometimes forget about all the things that we have already accomplished and been blessed with. Take moments to reflect on the wins and be thankful for them.
