AO: The Pump Station Run
PAX:
Ukulele-Q
Fossil
Photon
Flat Rate
Radio
Weeble Weibull – FNG named at the 2nd beatdown
Workout: Stairs and Hill run
FNG’s: 1
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: 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 is always:
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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-ups:
None, simply started running on a slower pace.
The Thang:
Run up and down the hill and stairs on the “Pump Station” , then run to “The Wall” go up the ramp down the stairs and around the loop to run up the stairs and down the hill and back to the stairs on the “Pump Station
Reflection: Everyone took it on an easier pace. Me and Flat Rate stayed at the front. Good to see Radio back to running after a few months, he did good. Photon stayed with his FNG and Fossil most of the time, eventually walking for a while showing some good fellowship to the new guy.
Music: no music this day
Count-O-Rama: 6
Name-O-Rama
The Six – Ukulele
LDP3
Q Tip Rewind. Radio focused on Q tip #2, “Try to incorporate one new movement that hasn’t been done to keep things interesting.”
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