Location: Wilmington NC
Conditions: Started out with a light rain then cleared up. 65 degrees
Pax: 42 Pax in all – Sparky, Bonespur, Hoverround, Niles, Gravity, Duck Boat, Ball Bearing, Waterboy, Dixie Chick, Socks, Dino, Renaldo, Blue Steel, Mcfly, Green Thumb, Sock Puppet, Panama, Armorall. Cabin Boy, Letc, Chinese Down Hill, Ugly Stick, PK, Cannoli, Baby Daddy, FNG (Madcow), Money Penny, Pony Express, Pennywise, Chewy, Jiffy Pop, Gunslinger, Jaguar, Tatara, Wapner, Hush Puppy, Jewel, Tom Sawyer, Steak Knives, Tiny Dancer, The Adjuster.
Q In Charge: Circuit Breaker
The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.
- Workouts are always free
- Are open to all men
- Held outdoors, rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a Circle of Trust (COT)
Warm O Rama:
Trivia and burpees
The Pax were asked a series of Thanksgiving Day trivia questions. A wrong answer was punished with 5 burpees OYO and a correct answer was rewarded with 10 Burpees OYO. It was a win win.
The Pax ran roughly 2.5 miles and performed a series of exercises along the way. I was informed by Pony Express that Chewy had splashed merlot during the run and that was the measure of a good work out. Congrats to Chewy on his splashing of merlot and continuing on until the end.
Stop one – Broke Back Mountain – 7’s – Burpees – run up/down broke back mountain – Big Boy Sit Up
Stop Two – Marina Circle / parking lot – Crunchy Frogs 25 in cadence
Stop Three – Convention Center grass – Mountain Goats 10 in cadence
Stop Four – Hotel Ballast Wide part of River Walk – Contra broad jump burpees to 10 merkins
Stop Five – Veterans park – 22 Merkins for Veterans Suicide. In cadence. I say down.
Ran back to the AO but not before doing a few trips up and down the stairs.
At the AO the Pax performed Hurricane Hoedowns – Which is a flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutter kicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…
Then for good measure the Pax performed 5 more burpees OYO
Count O Rama – 42 Pax
Name o Rama
We named an FNG which is Money Penny’s son. Everyone welcome @Madcow
Tom Sawyer announced the launching of our new recovery AO.
Prayer Request –
- Chinese Down Hills friends lost their son to an overdose the day before thanksgiving.
- Prayer for the new recovery AO and its success.
- Gravity reminded us to unplug today and to focus on those around us. To think about all that we have to be thankful for.
I read from Philippians and reminded the Pax about what the Apostle Paul said in Chapter 4 particularly verses 6 thru 8
6 do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.8 Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
We went to the Lord in prayer lifting up those prayer request to Him.