The PAX: Goon, Ghost, Fishman, Stark (Down-Ranger)
Conditions
57 degrees, dry
Warm up
SSH x4
Mozey around parking lot x2
Leg swings x8 OYO forward and backwards
Jane Fonda’s x20 each leg
Plank x120 seconds
Monkey Humpers x 20
The Thang
Partner up…. roll dice… do the excercise and the reps you roll with partner x 3 sets
Mosey to back 40 trail, down to creek while rifle carry coupons, hand off to partner every 60 seconds, cut way through foliage to other side of trail, come out alive, take coupons back to A/O storage.
The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
Warm-O-Rama
SSH-IC-1 (yes, 1 rep) keeping the PAX on their toes.
MOSEY to field, long way around….
SSH-IC-19
Jane Fond-IC-20 each leg
Plank UP’s&Down’s to “Bring Sally Up, Bring Sally Down” 3 Min
World War 2’s-IC-20
Arm Circles-IC-30 Sec each arm
Halos – IC – 20
Merkins – IC – 10
The THANG
Run 1/2 mile with hurdles in hand “rifle carry” style w/ partner or solo
Timer is the runners while (1) guy does plank holds.
PAX go Balls to the Wall and holds for 30 seconds.
Go get some Burpees-IC-5
Go to stairs on field, up and down and side to side L & R, back to 50 yard line
Protractors, all angles, each PAX calls out angles, 6 rounds.
Mosey back to Flag pole
MoM:
Hold plank IC until Q says stop.
COT:
CoT Disclaimer:
We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.
Discussed all the discouraging, stressful crap that is happening in the world. Output challenged PAX to bring that full circle when interacting with people to acknowledge that stuff is happening but not stop there…. find something thats happening in your life, community, world that is good, thats encouraging, that brings hope, lay these things before God in Prayer! Tell people in your life when you value and appreciate them.
RedCurry shared about a student who brought a fake gun to school recently and the panic that followed along with a full response from Police. He applauded Police for how they handled and expressed concern for those involved, including the kid who brought the fake gun. Traumatic event all around. No one physically hurt… certainly had emotional trauma for those involved. Reminder to hug your kids!
