Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Olaf’s Can. Invitation Only.

  • When: 20190212
  • QIC: Olaf
  • The PAX: Dabo, Redo, Mall Cop, Urkel, Chowdah, Saget, Prayer Request


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

Conditions: Mid-50s and foggy

FNGs: No FNGs

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10, Jog around tennis court and to block pile…

The Thang:

Pax grabbed a block and moseyed back to the flag and made a COP.  YHC brought out his can of weinkes and interval timer.  YHC instructed that all exercises were OYO until the last 10 seconds where he would call cadence making sure everyone would finish strong.  A weinke was pulled from the  can, the 4 exercises were announced for the first round and the timer and exercising began.

Completed 6 rounds of 4 exercises:

  1. 45 seconds/10 seconds rest
  2. 60 seconds/15 seconds rest
  3. 90 seconds/20 seconds rest
  4. 60 seconds/15 seconds rest
  5. 45 seconds/10 seconds rest
  6. 30 seconds/10 seconds rest

All Pax were beat at the end.  Started with a lot of squats and ended with a lot of mountain climbers.  Blocks were stowed with some mumble chatter about what the pax were going to do to YHC’s can.

Mary:  LBC (IC) x30, Reverse Lunges (IC) x30, Box Cutters (IC) x14, 11 Burpees for the train…

Numberama: 8

Namerama: Prayer Request, Urkel, Saget, Redo, Dabo, Mall Cop, Chowdah, Olaf

Pledge and COT

Announcements: P200 volunteers needed. Freedom Men’s Hike registration is open.  Prayer requests for Saget and family illness, Prayer Request’s travelling family, and All In’s health.

Devo: YHC discussed last week being his daughter’s birthday and that his M said that she was thinking of taking her for dinner that night.  Since YHC and his M are separated, he originally didn’t know how to react, so he decided to ask if it was an “invitation” or just “information” (and yes, he said it just like that).  It was an invitation and a good time was had.  YHC pointed out that being invited to something is always better than just being informed that something is occuring.  Men get in trouble sometimes for just “informing” his M about something and not “inviting” her to provide input.  Unfortunately, we also do this with God and tell Him what we are doing and expect Him to bless it.  Conversation was had about how this is hard (especially for men), because it means that we lose control and sometimes our plans are changed and we don’t get to do what we want to do.  Challenge was given to look out for times when we should be giving an invitation and not just information.

Moleskin:   YHC likes this workout as it challenges all pax, experienced or not.  90 seconds seems short until you are doing Overhead Presses.  And you never know what you will get out of Olaf’s can or, based on some mumble chatter, Chowdah’s can either…  Glad we didn’t have to find out…

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