Date: 2024-11-05
AO: ao-the-union
Q: Wheelie
PAX: Dovetail, Sandtrap, Wreck-it Ralph, Capsized
FNGs: None
COUNT: 5
F3 is a worldwide community of men put together to invigorate male leadership through a community of workout groups.
5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.
Disclaimer:
I am no professional nor coach. Everything planned for this workout is voluntary and at your own risk. All exercises are suggestions and all can be modified or omitted at your own discretion. This is not a competition. Push yourself, but know your limits and don’t hurt yourself.
WARMUP:
Warm Up for the voting lines:
8 Good mornings (to show everyone in line how reasonable you are as a human) 4is1
8 Arm circles 4is1 (to gain dominance by maintaining your personal space in voting lines)
~30s round the PAX count Speed bag (for those who are less reasonable than you)
~30s round the PAX count Quick feet (to maintain your distance from security)
10 Prisoner squats (because security has radios and you have a boot on your car for illegal parking) 4 is 1.
THE THANG:
Split in half for the first round of exercises.
1st presidential election occurred in 1788 and even before the first election we had political parties: the federalists and the anti-federalists. We’re adding the numbers of the year for our rep counts. That’s 24.
Federalists want strong central govt and will do 24 merkins in cadence, 1 is 1, counting up.
Anti-federalists want sovereign states and hate big government so they count however they want but weirdly everybody ends up at the same place at the same time.
Federalists want shoulder presses. 4 is 1
Federalists want single arm rows on each side. 1 is 1
Federalists want curls for the girls 4 is 1.
Let’s amend this chaos. Between 1868 and 1920 we got the 14th, 15th, and 17th constitutional amendments which eventually allowed ALL citizens 21 and older the right to vote. That’s a 54 year span and even then we still excluded certain national heritages from citizenship. 54 pulse squats in cadence, 1 is 1
54 side straddle hops 1 is 1
54 calf raises on curb 1 is 1.
54 high knees 1 is 1
Democrat Party started in 1828 in an effort to elect Andrew Jackson.
Republican Party started in 1854 to oppose the Whigs, the Know Nothing party and the expansion (not abolition) of slavery.
For our purposes this morning, the only meaningful difference is 26 years which means 26 reps. Merkins, 1 is 1
Shoulder press 1 is 1
Single arm row each side 1 is 1
Curls for girls 1 is 1
It wasn’t until 1986 that citizens living abroad, including US military, were given the right to vote. That means 24 reps for us. 24 sumo squats with leg lift in cadence, 2 is 1
24 mountain climbers 4 is 1
24 speed skaters 2 is 1
24 upright rows 4 is 1
2020 Biden campaign used the slogan “Build Back Better”
20 dead lifts 1 is 1
20 bent over rows 1 is 1
20 squat hold with horizontal press 1 is 1.
MARY:
2020 republican campaign started the slogan MAGA which for us means “Make Abs Great Again”. Circle up for MAGA. 20 big boi sit-ups, 1 is 1
20 American hammers, 4 is 1
40s high plank with leg lift on your own.
20 zombie crunch (each side), 1 is 1
20 flutter kicks, 4 is 1
~40s Bear hold
ANNOUNCEMENTS:
2nd F Lunch was awesome, thanks to all who could come.
F3 Family BBQ on 16Nov, shelter by playground at Purple Heart Park Krampus overnight ruck 20-21Dec. Chat with @Carebear for details. Vote!!
COT:
Wreck-it Ralph: foster/adoption process, 21Nov important date for deciding where kiddos should go. Capsized:All systems go for January delivery date.
Sandtrap: perseverance to rely on Jesus to guide difficult relationship conversations with girlfriend.
Dovetail: 11yo Son Reece having challenging adult-level spiritual conversations about doctrinal issues with his non Jesus-following friends.
@Merca: Peace for all during and after election. No unrest or violent protests. Trust that Jesus has it all under control, no surprises for Him.
Tags: ao-the-union, Dovetail, Sandtrap, Wreck-it Ralph, Capsized