Date: 2025-07-05
AO: ao-eagles-nest
Q: Audit
PAX: Dovetail, Paul (Sardine), Squash (Donn Hines), Little Red, Waterboy, Slice, Strat, Blip, Buckshot, Foxtrot, Tin-Man (Kendall) FNGs: 1 Tin-Man (Kendall)
COUNT: 12
F3 is a community of men with the intent on invigorating male leadership in our communities. Thank you men for being leaders with me this morning!

I am no professional so please modify as necessary. Push yourself don’t hurt yourself.

We are able so we do!

WARMUP:
Q was out of breath from EC so like good firemen who are always at the ready the Pax jumped in to lead warmup.
Arm circles / flutter kicks / imperial walkers / plank / high knees / butt kickers / good mornings / hip bridges / copperhead drydocks

THE THANG: Fire safety day
Stop drop and roll (without the roll due prior ant issues…….)
Pax circle up and perform exercise while 1 pax farmer carries 2 cindies approx 25 yards and back. When back he tells us to drop and perform X merkins. Count off determined your number so we did 1 through 11 merkins for 66 total. First 5 rounds we did SSH. Next 5 were squats. Final round went back to SSH.

Mosey (because firefighters have to be on the move!) to playground by hill for firefighter training.

Bearcrawl up hill (stay under the smoke!)
Perform 10 reps of each exercise:
Split squats / pull ups / merkins
5 rounds performed

We picked up tinman halfway through or firefighter training and he finished out with us. Great to have you!

No ants were hurt nor were any legs bit and we have fire safety!

MARY:
American hammers
Freddy mercuries
Hip bridges
Plank up/downs
Half Mike Tyson’s (for a good stretch to end)

ANNOUNCEMENTS:
We have BDs 5 days a week, get out there!
Sign up to Q
Bibles studies and book club beginning at VCC. See the app or Blip for details. COT: done

Tags: ao-eagles-nest, Dovetail, Paul (Sardine), Squash (Donn Hines), Little Red, Waterboy, Slice, Strat, Blip, Buckshot, Foxtrot, Tin-Man (Kendall)