AO: The Colosseum
When: 08/17/2022
Number of Pax: 15
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Blue Gill
Introduction
Todays focus was about proximity and good form! Nothing complicated!
Warm-O-Rama
We did a quick warmup that consisted of
SSH
Arm Circles (front and back)
Tappy Taps
Upon completion of this rather short warmup we moved right into the Thang
The Thang
At the flags all the PAX got on their 6 and we performed the below core exercises for the good part of 10 minutes or so
Ruck OH – Flutter Kicks, Pickle Pushers, and Leg Lifts
The PAX then departed the area where we took the path (electric lines) towards the South (crossing over Renwick Rd). Staying together we rucked out for a bit and then all the PAX were shown the below movements and also provided some general guidance and emphasis on proper form movements. All the PAX then performed multiple repetitions of the below movements in cadence
OH Ruck Press
Front Ruck Squats
Ruck Swings
Ruck Bent Over Rows
Returning back to the flags for Mary the PAX made a few stops to perform the same ruck exercises with varying reps and cadence.
Returning to the flag area at 0555, the PAX finished what we started with by performing progressions of the core exercises we did before we headed out for the short ruck.
Announcements we’re read by Second Best!
Circle of Trust
Shared with the PAX a couple of themes I recently heard over the past weekend. The weekend topic was a bit different, but was applicable to F3
Look out for others.
My challenge – reach out to at least 2 PAX every other day for the next two weeks. Let it become a habit. We cannot do this life alone, we need each other. We are a tribe!
BEFORE THERE WAS a self, there was the tribe. Our earliest ancestors did not stand alone; they banded together to survive. For vast stretches of history, our consciousness was shaped by our connections to the people in closest proximity to us. Identity was like a complicated address, at the intersection of birthplace and blood, the things we chose to worship and the ways we kept ourselves alive, in a finite landscape we knew as both home and world. We were defined not by our hidden interior life but by our outward gestures, the rituals and markings we shared, the tributes we paid to common ideals of goodness and beauty — not by what made us different but by what made us the same.
Take risks for the mission
Are you being selfless? What can you do to further the F3 mission? Are you talking to other men? Are you sharing what we do, what we stand for, who were are on social media? Are you going to Q Source? Have you read Freed to Lead? Have you went and helped at the Interfaith food pantry? Are you signed up to Q? Are you ready to lead a 2nd/3rd F event? Do you understand the mission of F3?
Make the effort!
Has this group of men you’ve found been worth it? Don’t you think it’s worth the effort to take some risk for the F3 mission? Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership! Go give this gift away everyday because we are changing lives
Naked Man Moleskin
Really enjoyed the morning and just sharing it with the men that showed up! A casual conversation with a neighbor the night before who had just finished fishing and happened to be walking by my house after 5-Putt dropped something off resulted in him showing up this morning. John and I have waved at each other numerous times and have had a handful of conversations over the 15 plus years. A simple question of whether he worked out led to an introduction to this gift we have! Give it away men! Welcome Mayflower! Things happen for a reason!