AO: The Ridge
When: 09/01/2022
Number of Pax: 28
DR Names:
Number of FNGS: 1
FNG Names:
QIC: bedpan
Introduction
To think it has been 3 years since I started my F3 journey after Trickle continued to EH me. So glad I listened to him.
The weather was perfect this morning for a beatdown. Got to the AO early to chalk up my two THANGS. Had to kick FIA off the basketball courts in a nice way.
Warm-O-Rama
-Motivators x 5
-Abe Vigoda x 10
-mountain climbers x 10
-tappy taps x 10
-arm circles x 5 (each way)
The Thang
Thang 1 – BLIMPS (split PAX into two groups)
Grp 1 to run the parking lot loop while grp 2 starts BLMIPS
Grp 2 start BLIMPS
Burpee x 5 – Bear Crawl
Lunge x 10 – crab walk
Imperial Walker x 15 – bear crawl
Merkin x 20 – crab walk
Plank jack x 25 – bear crawl
Squats x 30 – run the full parking lot back to start
Thang 2 – basketball tabata (split PAX into 2 teams) 3 min rounds, perform the number of reps for that rounds exercise, then take one free throw (3 pt) or lay up (1pt), mark your score, continue that exercise. Repeat.
Round 1 – Blockee (5)
Round 2 – Curls (10)
Round 3 – Overhead Press (10)
Round 4 – Big Boys (15)
Round 5 – Coupon Swings (10)
Circle of Trust
Message: Don’t hesitate to try something new
Looking back on these last 3 years has been truly amazing. F3 has had such a positive impact on my life, my family, my friends, work, and community. I could of missed out completely or started my F3 journey later if i did not break to Trickles constant nagging.
F3 brings positive outcomes for your Fitness, Fellowship, and Faith. You get out of F3 what you put into it. I wanted to share some of my journey through the 3 F’s.
1st F: Weight loss was not a big goal for me since i started my new life style back in 2016 and lost about 25 pounds. The mental conditioning to do hard things and push through is something i would not of trained for without F3. This has lead to an increased endurance to complete 2 relay races with a third this month, 3 GTE, and numerous CSAUPS.
2nd F: The fellowship and new friendships has been one of the greatest parts of F3. The adventures with my new friends, my M building strong relationships with the other M’s. our 2.0’s building relationships has been truly amazing. We have been all over the world for traveling, camping, and local adventures.
3rd F: Religion has not been a big part of my life. I appreciate the Faith component of F3 and believing in something bigger than yourself. Still not going to church on Sundays :). I have found a new respect and appreciation for the men and women of our armed forces. They are the reason we have our freedom. When i was presented the shovel flag as the Tuesday site-Q at the Ridge helped me truly respect our flag. Giving back to the community through volunteer work has been very rewarding.
Lastly: Leave Right and Leadership. The gift of being part of LT1 and taking the fire in our region to create F3 Plainfield was an amazing experience. Being part of SLT for GTE30 allowed me to share the life changing experience of GTE with our region.
Naked Man Moleskin
F3 is a game changer