12/15/2021 – Hump Day

Date: 12/15/2021
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Solo
Odd warm morning! 57 degrees or so. rain held off until last ten minutes.

PAX: 8 PAX –Lyman, Bourbon, Lonzo, Gephetto, Mile High, Rudy, Meat Loaf, Solo
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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:
Side Straddle Hops in cadence.

Beatdown:
•Deconstructed Burpees, motivator style.
Had 8 individual stations. rotated stations once the individual at the run station was able to run to a set point and back. Stations included: dips, calf raises, merkins, BBS, monkey humpers, crab humpers, run, and flutter kicks
Mumblechatter: extensive discussion on Q music choices. Not mine per se, but in general.
Count-O-Rama and Name-O-Rama
Learn about the 6th: Rudy.
Announcements.
COT / Prayers and Intentions.