Day: February 13, 2023

It was cold and rainy, but not memorably so, as 11 ignored doctor’s recommendations and played in the rain.  I’ve seen worse.

5 rucked and 6 ran.

We lost 2 and picked up 2 for QSource.  We talked about the Get Right.  Fitness first, then fellowship and faith.  Different times in life require us to accelerate in different directions.  The Gloom gives us an opportunity every day to start the day off right, regardless of what the rest of the day will bring.

Been a while, but glad to have secured my membership card.

Yabba Dabba Doo

No Super Bowl Hangover detected at The Sword, as we had 11 escape the fartsack and start the week off right.

“… we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.” – Romans 5:3-5

The hard things mold and shape us into the strong and prepared HIMs we were called to be.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Some rucked, some ran, and someone fell running!

The Pledge

COT

Announcements

Prayer Request

YHC closed us in prayer and then we went into StarBucks for coffee and QSource.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT) – Joke today was I made a faux paux and send lets get back to the COT and end in a rotating fashion.  I owe Pilgrim two burpees.

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  Easy lap, SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Marching Elephants, MNC x10IC
Pledge
Metcon Work (HIIT) with 40 seconds on and 20 seconds off: Exercise and then run two laps around the school lot.
Split Squat – One leg, next round get the other one.
Step Ups
Squats/Squat Jumps
Dips
Merkins
Mountain Climbers

We got three rounds in and grabbed 25 Tib Raises and 25 calf raises trying to work on muscles not typically worked that help the back and knee.

With a few minutes left we did some trivia for the mission and principles for some burpees as the prize.

Announcements:  Viking Dash 2/25 (5k, 10k, Half),  Extinction Run starts at 9:00 Get there early, May 15 Younglife Golf Tournament, looking for a new site Q at Hollywood.

Prayers/Praise: Huckleberry, Turtleman, Ratchet, DtD team (safety), PAX Injuries, Boudin (Back, Son and Daughter), Clavins M, Radars sister, Tooth Fairy, Wirenut, Pillagers M, Termites brother, Silent prayers by PAX

Name-O-Rama:

BOM: Pilgrim took us out.  Thank you all for coming out.