AO: The Colosseum
When: 11/28/2023
Number of Pax: 18
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
On the coldest day of the year so far it was a chilly below 20 degrees as a group of 5 men headed out on an EC run & another group headed out on a ruffle. As we got back Dilly announced “no music” just work today. Let’s get it!
Warm-O-Rama
Warm O Rama: (5 mins)
- HIT Drill – 5 reps
- Abe Vigodas – 10 IC
- HIT Drill – 5 reps
- Tappy Taps – 10 IC
- Hit Drill – 5 reps
- Grady Corn – 10 IC
- Hit Drill – 5 reps
The Thang
Thang #1: The Burph
- Complete the following three exercises & then run 2 laps around the parking lot (rinse & repeat 4 times)
- 25 Burpees
- 50 Hand Release Merkins
- 75 Squats
- At the end you will have done: 100 burpees, 200 merkins, 300 squats, 2 miles
Thang #2: Killer B 11’s
- 10 Burpees
- Bernie Sanders to other end of lot
- 1 Bonnie Blair
- Bear Crawl back to the start
- Rinse & Repeat adding up to 11’ each time
Mary: (5 mins)
- Hundreds (100) IC
- Monkey Crunches (25) IC
- Outlaw (15 each side) IC
Circle of Trust
Count – 18
AAR – like breaking into rounds, could have done a mosey to start so people knew the running route
Announcements – Holiday Party 1/6, Highway Clean Up 12/2
Name O – everyone made it & congrats to Miley for completing his 1st Black Diamond!
Naked Man Moleskin
CoT:
Blue Gill is famous for always asking people what their “WHY” is. On a daily basis I always have people asking me “WHY”. WHY do I do F3 almost every day, WHY would I wake up early & subject myself to the uncomfortable over 1,000 times, WHY do I Coach, WHY, WHY, WHY. In many instances these questions lead to further commentary from people around: you don’t get paid to do these things, they are on a volunteer basis, they take up a lot of your time, you have to deal with conflict through peers or parents, etc.I have never had a great answer on WHY I do these things, only that in my heart I hope my actions impact someone & make them better. Yesterday we had our end of year 9U football team party. I received several nice comments from parents but I was given a card from a Mom that I read when I got home. The note in that card is below minus the young man’s name:”Coach Ryan. Thank you so much for coaching XXX & the rest of the boys this season, you were such a blessing to XXX’s life! XXX has struggled immensley with his self esteem & has never had a positive male role model in his life. Your encouraging words & the way you constantly encouraged the kids to keep going & reminding them it’s not about losing, it’s about what you do after & how you come back from it & learn has truly helped XXX in so many ways. He constantly says that now he understands that “being a man” is not just about being tough. The change I’ve seen in him from your leadership & mentoring them on the field & off is so amazing to see. Thank you again. Hope we see you again next season!”The above letter is maybe the most impactful thing I have ever received from another person since the letter my Grandfather wrote me after my Dad died.This is my WHY.Men, this is WHY we do what we do every morning, afternoon, evening that we participate in F3. F3 is the vessel that unlocks us to be better physically, emotionally, & spiritually to give us the confidence to do things like coaching or volunteering to have impact on others.BE THE 1, THAT HAS THE POWER TO CHANGE THE 1!!!!