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F3
Chips
The Gauntlet
9/12/22
5:30 amPAX:
Jennay
Guardian
Fossil
Peach
Radio
Q: HuckleberryF3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of TrustWARM UP:
10 Motivators in CadenceTHANG:
Q selects a numbered chip that determines the WHAT:#1 (BLUE): Imperial Squat Walkers
#2 (RED): American Hammers (2 is 1)
#3 (WHITE): Merkins
#4 (SILVER): LBC’s
#5 (GOLD): RunQ rolls the dice to determine the number of REPS (dice multiple by 10) with
The exception of GOLD (#5).COT: Sixth was: Radio
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Backblast – September 12, 2022
AO: Black Ops – Fassett Jr High School, Oregon, OH
QIC: Geppetto
PAX: Bourbon, Raven, Deliverance, Chanel, Geppetto, Fall Out Boy, Armstrong, Time Bomb (FNG)
Workout: Facets of a WorkoutWe had an FNG’s so I spoke mostly to him about Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.The Thang:
Warm up in cadence: (20) SSH, (10) Windmills, (10) Chain Breakers
Mosey to the random island in the parking lot and back
YHC wanted to give the new PAX some basic, easy workout ideas for when they begin Q’ing workouts in Oregon.
First up was Elevens. Two sets of cones, 40 yards apart. Exercises: Merkins and Imperial Walkers. 10 reps at one end, 1 rep at the other end. 9/2, 8/3 etc. Called time after 10 minutes
Next was BLIMPS. Partner up. 50 combined reps. One PAX exercises and the other PAX runs the 40 yards down and back. Called time after 10 minutes.
Last was four corners. One minute AMRAP at each corner. This was kind of a cool down as well. Exercise at the corners were: BBSU, Flutter Kicks, Box Cutters, and Leg Lifts
Gather at the flag for:
Count o Rama –
Name o RamaThe Six – Chanel. EH’d by Dauber. Got his name because his last name is pronounced “Cologne” in his father’s native Cuba. Has developed some great friendships through F3.
Naming of the FNG: FNG said he has a short fuse, so Time Bomb it is! Welcome!Announcements: Ran short on time so I directed PAX to check GroupMe for upcoming events.
BOM w/prayer: Prayers for Armstrong’s son, Raven’s daughter and a student at Chanel’s school
Spreadsheets from the Gloom: A little breezy today. Cool. Fall is coming! Great to see four Oregon PAX at the workout! Keep posting men.
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