Little Things Make a Difference

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Great weather for a beatdown. 63.

FNGs: None

COP:  The following with a water bottle in each hand: SSHx15, Lateral Raisesx15, Front Raisesx15, Y’s and T’s, and Squats while performing Arm Circles OYO.

The Thang:

After warmup the PAX grabbed a coupon and shoulder carried to the adjacent field (approx. 100 yards). Field was set up with cones to form a rectangle for the workout and proposed Ultimate Frisbee Game afterward. The PAX conducted an exercise at each corner cone while one person at a time would complete another task. PAX completed 10 four count Reps of the exercise while each person completed the challenge. Rotating the exercise for each person.

Cone #1: Tire Pull. PAX would place their Coupon in a tire sled with a 40 yard line and pull it toward them, run to other side and pull it back.

Group Exercise: Curls, Squats, Rows (each arm), Jumping Lunges, Curls

— Lunge with block to Station 2 —

Cone #2: Tire Sled. PAX would place their Block in a tire sled drag tire half way around cones, then turn their body around and back pedal with tire sled for the last leg.

Group Exercise: Squats, Rows (each arm), Jumping Lunges, Curls,  Squats

Cone #3: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water.  Carry in a zig zag form across the field around cones and back.

Group Exercise:  Rows (each arm), Jumping Lunges, Curls, Squats, Rows (each arm).

—Lunge with block to station 4 —

Cone #4:  Carry water filled 5 Gallon Jugs (Combined ~83lbs) around the zig zag path around cones and back.

Group Exercise: Jumping Lunges, Curls, Squats, Rows (each arm), Jumping Lunges

After Cone 4, PAX went to gravel/dirt area near field and pulled Mack’s 9500 lbs of truck with a mooring line about 50 yards. Each PAX member atempted to pull the truck by themselves with very little success. Friar Tuck was able to pull the truck for a short distance by himself.

Mary:  None really..  except 1 Back Flip.. Some reason know one could complete it..

Numberama: 5

Namerama: Mack, Gru, Flash, Harbaugh, Friar Tuck

Pledge and COT.  Done.

Announcements: None.

Devo: In short, the Devo was about how Everyone plays a part in our society. The Fireman, Garbage Man, Cashier, and any and many other occupations.. Imagine if one person stopped doing their job. How much affect would that have on a days operations?  Everyone has a role and everyone affects many people in their lives if they know it or not, in a personal aspect or not. What role do you play? How many lives do you affect on a daily basis? I will tell you for sure more than yourself and remember you have an impact on more than just yourself.

Moleskin:  Another fun time in the field with some toys. We were going to have a Ultimate Frisbee game afterwards but had small and uneven teams. Two big F3 events were going on this weekend, so not a big turnout. Everyone pushed it today and it was a good time. Thanks Mack for the use of your truck. (it was your crazy idea anyway) Friar Tuck may feel great that he was the only one to pull the truck by himself (downhill..) But he was the only one to splash merlot as well..