Date: 2024-07-02
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, Bambi, CareBear FNGs: None
COUNT: 7
This is F3! Dora with a Ruck! Ruck Week 4!
We are F3 Nation!
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
“Leave no man behind, but leave no man where you find him.”
F3 is…
· Free of charge.
· Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold.
· Led by men who participate in the workout in a rotating fashion. · Ends with a Circle of Trust.
I am CareBear and I was Q today! I am not a professional, far from it. Please take everything I am going to tell you as a suggestion. This is you versus you, and not a competition. Modify as necessary, push yourself, don’t hurt yourself. Don’t Slice your ankle, and don’t Kata (Jay) your shin. I had a phone, and I am CPR certified.
Warm-Ups:
30 Plus SSH while waiting for Bambi
10 Copperhead Merkins IC 4 is 1
8 Asphalt Swipers IC 4 is 1
8 Willie Mays Hayes IC 4 is 1
8 Good Mornings IC 4 is 1
Tha Thang:
Dora with a Ruck! But first, we need to move 230 lbs. of sandbags from the F3 Van to the Pitch. All PAX picked up their rucks and we rucked about a half mile to the pitch.
Ruck Dora Ruck!
Split-up into groups of 2. Maybe 3 if you are Spike, Wreck-it Ralph and Wax On have a Menage-Dora.
PAX 1 does 100 Merkins with Ruck
PAX 2 then dons a sandbag while wearing his ruck and runs the width of the pitch and back. PAX then switched.
200 2 is 1 Flutter Kicks while chest pressing the ruck.
300 Squats with Ruck
All 230 Lbs. of sandbags back to the flags for Mary!
Mary:
40 Flutter Kicks IC 4 is 1
10 Australian Snow Angels IC 4 is 1
I swear there was a third….. Anyone?
COT:
We serve an amazingly creative God who loves us and answers prayers!
Wreck-it Ralph is Preggo!
Dovetail has positive forward movement on the Job front!
Welcome back Wax On
About to being the 2% … Here is an excerpt…..
Being a 2-Percenter isn’t really about taking the stairs.
It’s a metaphor for living well in the modern world.
It’s about saying yes to the little opportunities we have throughout the day to do the slightly harder thing.
Society looks for big, easy pushes for radical change. We make big resolutions. We plan to hit the gym hard seven days a week, meditate for 30 minutes daily, never eat a carb again, lock our smartphone in a safe, and so on. We look for hacks.
It sounds great in theory, but oversized aspirations that push you too far out of your comfort zone for too long don’t last. We’ve all experienced this. Decades of psychological studies back it up.
Accumulating little moments where we embrace discomfort can have a larger impact on our health compared to heroic efforts.
The 2% of people who take the stairs and apply the same logic throughout their lives live longer, healthier, and better than the people who go all-in in short bursts. They’re more productive. They have deeper relationships. They’re more durable.
They’re happier. They affect the world.
Once you experience it, you can’t un-experience it.
Announcements:
July 5th @ 11:00 Rudy’s Lunch! 2nd F!
July 4th Special 1776 Beat Down!
Audit, Blip, Budget, Yaris, and all of Tucson F3…You ere missed!
Tags: ao-the-union, Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, Bambi, CareBear
