Date: 2024-04-06
AO: ao-eagles-nest
Q: CareBear
PAX: Dovetail, Audit, Wax On, Squash (Donn Hines), Watermelon Wings, Nerf, Strat, CareBear, Sweetheart will be here soon! we EH’ed Him…. FNGs: 1 Sweetheart will be here soon! we EH’ed Him….
COUNT: 8
This is F3! What’s New Pussycat?

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.
· Held outdoors, rain or shine, heat or
cold.
· Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. · Ends with a Circle of Trust.

Boy did we miss the core values today! 3 Burpees!

*WARMUP:

20 IC SSH IC (4 is 1)
10 IC Tie Fighters IC (4 is 1)
18 Ray Lewis IC (4 is 1)
08 Willie Mays Hayes IC (4 is 1)
10 Copperhead Squats IC (4 is 1)

*THE THANG:
Inspired by John Mulaney’s stand up bit about his favorite meal of all time and my man @Praire Dog, I decided to make this BD both a physical and mental battle. Each step below was done to the song “What’s new pussycat” by Tom Jones. The first exercise is AMRAP during the song, the second is performed each time Tom belts out pussycat (26 times in 2 minutes and 4 seconds if you were wondering). In between each song we ran to a new location for some active rest and to increase the mental torture of not knowing when the next song would begin.

Here are the Rounds!

1. Curls for the Girls/OHP – Rifle Carry to Pavilion.
2. Cindy Squats/Step up with Cindy – Rifle Carry back to Flags. 3. SSH/Burpee – Mosey to Skate Park
4. Plank/Merkin – Mosey to Baseball Diamond
5. Run Bases/Broad Jump – Mosey to the Dirt Hill
6. Lunge Uphill/Reverse Lunge – Mosey Water Park
7. American Hammers/V-Ups – Mosey back to the Flags
8. What’s this? A new song! After 7 consecutive What’s New Pussycats, We listened to It’s Not Unusual, by Who Else…..? but Tom Jones. Mountain Climbers/Groiners
9. Back to what’s new pussycat. Bent Over Rows/Cindy Swing – No more running. 10 count! 10. Duck walk/Merkin
11. Freddie Mercury/BBSU

Perfect Timing. Also the Mumble Chatter was off the charts! Thank you to Squash (Donn Hines) who was ready to murder Tom Jones if he isn’t already dead.

Thanks PAX for the opportunity to Lead! It was a blast! Best day ever! Whoa, Whoa, Whoooaaa.

Prayer Requests:

Audit’s Parents are Traveling.
Watermelon Wings Wing’s Grandmother was diagnosed with Cancer. Praise be to Jesus for Richards’ swift Recovery!
Vail Christian Church

Never forget that Squash (Donn Hines) said “Meow on 3”

Tags: ao-eagles-nest, Dovetail, Audit, Wax On, Squash (Donn Hines), Watermelon Wings, Nerf, Strat, CareBear, Sweetheart will be here soon! we EH’ed Him….