Archive for year: 2018

Don’t Stop Now:

Date: 02/28/2018
Time: 5:30 – 6:30 AM
Location: Atalanta – RiverCrest Park

Q: Bourbon
PAX: Shakira, Bambi, Buttermaker, TuPac, LandSlide, Ticket, Woodstock, Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Warmup:
• 10 side lunges (per side; alternating sides)
• 15 deep squats
• 25 four count side straddle hops

Beatdown:
• Four cones in corners to make a box. Roughly 100 yards from cone to cone.
• Pair up into partners.
• Both partners start at the same cone. One partner takes off and sprints to next cone while the other partner completes as many of the exercise for that cone as possible.
• The partner that just ran then does the exercise while the other runs to meet at same cone.
• Both partners take a 20 count to cool down.
• Repeato to next cone with different exercises:
o Cone 1 = merkins
o Cone 2 = American hammers
o Cone 3 = burpees
o Cone 4 = LBCs

• Glow in the dark ultimate Frisbee

Count-O-Rama, recognize the 6th, and Name-O-Rama. Ticket was the 6th.

COT / Prayers and Intentions: Spaulding and his wife and new baby; Shakira, Bambi, and Moana all expecting; thankful for our mental and physical abilities and our freedom; all those that have come to F3 and have disappeared, those that are being EH’d, and those that are yet to be EH’d to see a path to stop suffering from sad clown disease.

Super Secret Mystery Ruck:
(D2X: Dolphin and Daffodil and reflection on IMPACT)
13 PAX: Bourbon, Bambi,Buttermaker,Venom, Woodstock, Cobra, Matinee, Modell, Flo, Jennay, Pixar, Shakira, Casper (Q)
1 FNG: Matinee (EH: Modell)
Approximately 5K of rucking
Since there has been a lot of intense rucking lately to prepare for GrowRuck 009, I thought it might be nice to do more of a lighthearted 2nd F focused ruck. Rather than rucking with coupons today, the PAX were asked to reflect on their Dolphin and Daffodil and the idea of impact. I had prepared additional information from Q source regarding IMPACT as an acronym: Influence, Missionality, Positive Habit Transfer, Accountability, Correction and Targeting but after making my way through the PAX, it seemed everyone was enjoying the Fellowship, so I opted to keep the message brief today.
Truly blown away by all PAX today. As a soft-spoken, hesitant Q, I was definitely sharpened by the assistance offered by so many of you this morning, be it input on the route, ideas about timing, maintaining pace, keeping an eye on the 6, or even suggestions about the flow and feedback afterwards. Rather than call out everyone individually for their contributions, I just want to thank you all for your participation and help. Thanks to Pixar and Modell for making the trip to Perrysburg and welcome Matinee! I hope to take all of this back and get better each time I’m fortunate enough to Q. Hoping everyone enjoyed the breather and hanging-out time this morning. Hope you each had the opportunity to consider your D2X, Dolphin, Daffodil and maybe even your Ultimate Life Purpose.
Count-a-rama
Name-a-rama
COT: Prayers for our own health and those of loved ones, those with new 2.0’s or 2.0’s on the way, wisdom in decisionmaking and realization of our own potential impact and the use of our individual gifts.

Q: Mayor
PAX: Trinity, Mayor, Rose, Kitty, Colonel, Hedgehog, Froman, Worm, Custo, Mayhem, Splinter, Sipe, Cogsworth, Brute, Ollie, Hustle, Mad Dog, Mickey, Stamper, Brita, El Chapo, Klinger, Android and Rihana,
We rucked over a 5k (3.3 mi) thru St Joe’s, Lourdes, charged Faith Hill, Sleepy Hillow, Mayor’s office and Fire Station1. We honored US flags with merkins (80 in total). We ended with a circle of trust. Froman, as the 6, shared what the group means to him. We prayed for Brita’s dad, Worn’s neighbor, Android’s wife’s surgery today, all men considering a church retreat, for those that put up with our time away from home to participate in F3 and others I have forgotten as well as others that were unspoken.

PAX: Rooster, Colonel, Brita, Dauber, Jimmy Dean, Splinter, Ticket, Mickey, Trinity, Wake, Brut, Mayor, Rose, Mailman, Kitty, MadDog, Ollie, Pixar, Scrooge, Froman, Gadget, Bluto, Glitch, Mayhem, Coxworth, Modell, Worm, Dauber, FNG “Oral B”

Q: Woodstock

Started with pulling FNG into the circle and making sure to cover the 3 F’s, Mission, Core Principles, Disclaimer.

Warmup: mosey to AO, count off by 7 (took some work;) and disperse to station.

The Thang:
7 stations, 3 exercises. a hill. 3 minute timer.
Station 1) 10 reg burpees, 7 manmaker burpees, 5 broadjump burpees.
Station 2) 20 squat jumps, 10 LT Dans, 10 Kitty kicks (2 is 1)
Station 3) 20 wide merkins, 20 regular merkins, 20 close/diamond merkins
Station 4) 25 lbcs, 10 absolution, 10 Imperial Walkers
Station 5) Crowd Pleaser – Groiner to Merkin (1:1) pyramid to 5, then back down and up again.
Station 6) (w/coupons) 15 bent over rows, 10 overhead press, 10 curls
Station 7) Bear crawl to cone and back the whole 3 minutes.

Every 3 minutes we will run up the hill and when you come down go to the next station – the faster you got up and down the longer you could “rest” before next round.

Ended with COR, Name the FNG, Mayhem the 6, and BOM.

Moleskin – thanks for giving YHC the Opportunity to lead at Faith Hill today, it was a blast. It was a nice change Q’ing 30 vs 8-14, was really cool coming back down the hill through a wave of HIM pushing it to the limit. I am gad everyone got a turn on “Charlotte” – we all love her out in the Burg, so we wanted to share that love with you on a Monday to start your week off right.