13 Pax joined YHC including 3 double downers from Badlands (Gizzard, D-Day & PruneTang #beasts). The Pax worked on getting stronger at the not so gloomy HardNocs AO this morning. Discussion topic was Freedom!
We had an FNG, McLovin, who was EH’d by Bada Bing join us so we emphasized some basics.
F3 stands for Fitness, Fellowship and Faith.
F3 is Peer led, Free, Open to all Men, Held Outdoors rain or shine and always ends in a Circle of Trust.
THE OVERALL MISSION OF F3 IS TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
Finally, I am not a professional and modify accordingly.
In the F3 Jax newsletter, The Get Right, we have a concept for each month. It’s on the best section “Shit that irritates me” by the editor Jumanji. The month of September concept is FREEDOM! The double downers got a double dose as Firefox also delivered the message of Freedom…it’s important!
PHRASE: WE HONOR OUR FREEDOM TO ASSEMBLE PEACEFULLY WITHOUT PERSECUTION, BY ALWAYS HONORING THOSE WHO SACRIFICE TO PRESERVE THAT FREEDOM.
Mosey to Spray Park for a change of scenery.
- Side Straddle Hops 15X IC
- Arm circles – 10X IC forward & back
- From air chair position, Chinooks 10XIC
- Reacher – 10X IC
- Limp member 10 count each leg.
- Hillbilly- 10X ICG
- Toy Soldier – 10X IC
Native American run in 2 columns to playground.
Split two groups, 3 rounds
- 5-10 reps – standard pull-ups, W pull-ups, Cling on run pull-ups
- 20 reps – standard merkins, wide merkins, diamond merkins
- 20 reps – squats, sumo squat, jump squat
- 20 reps – step ups, split squats, pistol squat
- 20 reps – dips, derkins, dips
- 20 reps – mountain climbers feet on bench, flutter kicks, heels to heaven.
Mosey to the pull-up bars on the fitness trail. Each pax did a max set of pull-ups while the other pax air chair against the tennis court fence. Pax counting reps and encouraged them and/or made fun of the Pax doing pull-ups! Great work by all but our man Bada Boom has the CrossFit kipping pull-ups down to go along with his jump rope prowess!
Mosey back to the circle with 5 burpees added OYO at the end of the fitness trail by Left Turn!
Finished up the message with a quote:
“FREEDOM CONSISTS OF NOT DOING WHAT WE LIKE, BUT IN HAVING THE RIGHT TO DO WHAT WE OUGHT.”
POPE JOHN PAUL I
Name a Rama, Count a Rama.
Announcements: Trinity and the Farm need support! Signup to serve and/Q! Signup for the 10year Oct 8-10th.
PruneTang conveyed a message during COT from the recently departed Norm Macdonald in an interview about the idea of “battling cancer”. Many times you here that people lost their “battle” with cancer. Macdonald brought up another interesting point: if you die, the cancer dies at exactly the same time in your body. That, to me, is not a loss. That’s a draw.”
If your of Christian faith that could also be counted as a win!
Prayers for Norm Macdonald and coach Jack’s family and communities mourning them. Prayers for all those defending our Freedom both at home and across the globe!
Pax completed Pledge of Allegiance
Always a pleasure to lead! Semper Fi!