The Nest (Fassett Jr High)

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1. Backblast – March 27, 2023

   AO: The Nest – Fassett Jr High – Oregon, OH
   PAX: Raven, Deliverance, Geppetto, Fall Out Boy
   Workout: Mental Battle WOD 2023

   No FNG’s so right into F3 Mission and Core Principles:
   F3 – Fitness, Fellowship, Faith
   Mission –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

   The “Thang”:

   This workout is inspired by the 5 Core Principles of F3:

   Warm Up – In Cadence
   Side Straddle Hops
   Imperial Walkers
   Windmills

   The Layout for the Workout:
   In a field or large parking lot, create a box with five markers where the center marker is fifty meters (54 yards) from each of the four markers used to make the corners. Each of the four corners will be a specific station.
   Starting in the middle, run to Station 1, do the exercise, then run back to middle, do burpees, then run to Station 2, do that exercise, then run back to middle, burpees, and so on. Once you’ve gone to all 4 stations with burpees in between, that round is over and you’ll progress to the next round. Add an exercise at each station each round.
   For example: during round 3, at Station 1, you’ll do ten hand release merkins, ten clap merkins, and ten toe tap merkins, then run to the middle, do eight burpees, go to Station 2 and do the three exercises there, etc.
   1 round= 1 trip to all 4 stations, coming back to the middle in between
   ***For the First Round Only***
   For the first round, keep the PAX together. The Q will read two of the statistics about mental health (below) each time you come to the middle to do burpees. After that, progress through the other three rounds of the workout.
   Middle Station (COT)
   Round 1 = 2 Burpees (for a total of 8)
   Round 2 = 4 Burpees (for a total of 16)
   Round 3 = 8 Burpees (for a total of 32)
   Round 4 = 16 Burpees (for a total of 64)
   (Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)
   Station 1 (Free)
   Round 1 – Hand Release Merkins x10
   Round 2 – Add Diamond Merkins x10
   Round 3 – Add Toe Touch Merkins x10
   Round 4 – Add Mike Tysons x10
   Station 2 (All Men)
   Round 1 – Shoulder Tap x15 (Double Count)
   Round 2 – Add Mountain Climbers x15 (Double Count)
   Round 3 – Add Peter Parkers x15 (Double Count)
   Round 4 – Add Donkey Kicks x15 (Double Count)
   Station 3 (Held Outside)
   Round 1 – Monkey Humpers x20
   Round 2 – Add Bonny Blairs x20 (Single Count)
   Round 3 – Add Side Lunges x20 (Single Count)
   Round 4 – Add Jump Squats x20
   Station 4 (Peer Led)
   Round 1 – LBCs x25
   Round 2 – Add Freddy Mercurys x25 (Double Count)
   Round 3 – Add Heels to Heaven x25
   Round 4 – Add Superman 25X
   Modify as necessary.
   __
   Here are some statistics regarding mental health and its effects on our community, especially for men.
   1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.
   2. Men are about 2x less likely than women to seek help if problems do occur.
   3. Almost 50% of men feel that they are struggling more than they admit to people in their life.
   4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
   5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.
   6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.
   7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!
   8. Men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem.! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. Start a mental health breakfast here in Oregon, talk mental health on rucks, Shieldlock’s, Whetstones, etc.
   __
   Ended with:
   Count-O-Rama – Four
   Name-O-Rama
   The “Six”: Deliverance. Enjoyed the workout concept. Likes that F3 is structured so that men can be there to support each other.

   Announcements – GTE37 in June

   Ball of Man – Prayers for Armstrong and his son Luke. Prayers for Mile High and Flyover. Prayers for those men in our community dealing with mental health issues.

   Spreadsheets from the Gloom: Low 40’s. Not much breeze. Wet from the overnight rain.

   Playlist:
   Help-Beatles
   Unwell-Matchbox Twenty
   Shake it Out-Florence and the Machine
   Mad World-Tears for Fears
   Jeremy-Pearl Jam
   People Are Strange-The Doors
   How To Save A Life-The Fray
   Under Pressure-Queen and David Bowie
   Taylor Swift-Shake It Off
   Paint It Black-The Rolling Stones
   The Middle-Jimmy Eat World

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