AO: The Wood
When: 05/14/2022
Number of Pax: 16
DR Names:
Number of FNGS: 1
FNG Names:
QIC: 1040EZ
Introduction
Disclaimer:
I am not a professional & know of no injuries. You’re here to get better but know your limits & modify any exercise you need to!
F3 workouts have 5 core principals, they are;
Open to ALL men.
Free of Charge
Held outdoors, rain, shine, heat or cold!
Per led in a rotating fashion.
They ALWAYS end in a circle of trust.
F3 Mission:
Plant, Grow & Serve small workout groups for the invigoration of male community leadership.
SoftHands, cited the F3 creed; Leave no man behind, But leave no man where you found him!
Warm-O-Rama
Warm-A-Rama:
25 SSH
14 Tappy Taps
Arm Circles
Abe Vigodas
The Thang
16 Pax & 1 FNG started rucking with approx 8 sandbags, #40 & #60. We switch the sandbags off approx. Every200-300 yards, some while on the fly. We headed to the hill, some went up the steep south-side with sandbags while other stayed back & did 15 squats, then went up. All did 20 merkins at the top, switch sandbags. Down the easy side, around the back side & up the steepest side. Again, some with sandbags while other stayed back & did 15 squats. Then up, all did another 20 merkins.
Rucked out toward the park entrance, squats & merkins switching sandbags. Rucked east toward Wynstone, the group was getting spaced out, so at the corner more squats & merkins. The 7 that were failing behind in the back started out first with no sandbags while everyone else stayed back & did 15 more squats. Back group now had more sandbags per person. Everyone was together by the next street with sandbags more evenly distributed.
45 minutes in, Rucked back to the park, to the small pavilion. Merkins, 5 step ups each leg & flutter kicks. 4 Pax each called out 10 flutter kicks with ruck sack high in the air. 40 flutter kicks in cadence!
Rucked back to the big pavilion, 10 step ups each leg. Circle up merkin ring of fire.
Count-A-Rama, Announcements, Name FNG, welcome Sweet 16!
Name-A-Rama
Circle of Trust
COT
Thanks to all that came out!
May in Mental Awareness Month.
When something goes wrong, do you tend to bounce back or fall apart?
When you have resilience, you harness inner strength that helps you rebound from a setback or challenge, such as a job loss, an illness, a disaster or a loved one’s death. If you lack resilience, you might dwell on problems, feel victimized, become overwhelmed or turn to unhealthy coping mechanisms, such as sleeping, binge eating, drinking and substance abuse.
Resilience is the ability to adapt to difficult situations. When stress, adversity or trauma strikes, you still experience anger, grief and pain, but you’re able to keep functioning — both physically and psychologically. However, resilience isn’t about putting up with something difficult, being stoic or figuring it out on your own. In fact, being able to reach out to others for support is a key part of being resilient.
Get connected. Building strong, positive relationships with loved ones and friends can provide you with needed support and acceptance in good and bad times. Establish other important connections by volunteering.
Make every day meaningful.
Learn from experience. Think of how you’ve coped with hardships in the past.
Remain hopeful. You can’t change the past, but you can always look toward the future.
Take care of yourself. Include physical activity in your daily routine. Get plenty of sleep. Eat a healthy diet. Practice stress management and relaxation techniques, such as yoga, meditation, guided imagery, deep breathing or prayer.
Be proactive. Don’t ignore your problems. Instead, figure out what needs to be done, make a plan, and take action.
Becoming more resilient takes time and practice. If you don’t feel you’re making progress — or you don’t know where to start — consider talking to a mental health professional.
Naked Man Moleskin
Any Prayer request?
F3 is not a religions group, but it’s safe to say we all believe in something bigger than ourselves. Take a moment of silence for the prayer requests. Quick prayer,
Amen!