01/02/2020 - Holy Hill - Mental Toughness
AO: Holy Hill
When: 01/02/2020
PAX:
Number of Pax: 14
Pax Names: Bean Counter, Bob Ross, DJ Sump Pump, Fertile Myrtle, Gaylord, Half Price, Handy Manny, Lewinsky, Pi, RoachCoach, Rusty, Small Cakes, Thomas Tank Engine, Zima,
DR Names:
Number of FNGS: 1
FNG Names: Thomas Tank Engine
QIC: Pi
Introduction
Conditions
Clear, 39°, slight breeze, feels like 32°
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
FNG … Thomas Tank Engine
5 Components of F³ workouts…
-Are free of charge
-Are open to all men
-Are held outdoors, rain or shine, heat or cold
-Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
Warm-O-Rama
-High Knees (15)
-Motivators (8)
-Good Mornings (12)
-Imperial Walkers(15)
-Arm circles(20) forward and backward
The Thang
Thang (added to check out conditions of the workout area)
Indian Run around Parking Lot
Thang II (modified original path due to dangerous icy conditions)
Wheelbarrow lap around parking lot. Teams of three. Two switch on and off wheelbarrow while the third runs a lap around the lot and catches up with teammates. One full lap for all PAX
Thang III
Another full lap. Merkins(20) at each corner. Bear crawl on short side of rectangle perimeter and lunge walk down long side.
Circle of Trust
Announcements
-Ragnar training (tab on Q sheet)
-Ruck Wars Jan 17
The Prayer …
Dear Lord, thank you for the ability to get up, the courage to get here and work hard. Thank you for the strength of F³ Naperville and the strength of the HIMs who together make it strong. We are Stronger Together. We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine, Appletini’s friend’s son Evan, Rusty’s MIL, BIL & SILs, Zima’s aunt Judy, brother Rob, Gaylord’s friend Danielle and their families as they go through treatments for cancer. Lord, thank you for touching our lives with our brother Bump and give his M and 2.0s the strength and love to get through the tough times and next stages of their lives. We ask that you look over Becca and bless her pray twins as they enter this world very soon in the coming weeks.We pray for Toasted Coconut’s surgery on his knee and speedy recovery. We pray for Crambone in his job search.
In Jesus’ name we pray, Amen!
Naked Man Moleskin
Thank you for joining me this morning men. Way to get 2020 going in the right direction. Yesterday at BP I talked about F³ being a beginning for some here and a journey for others. Don’t give up, don’t quit. Make it like eating and breathing. Make it a lifestyle. Sure there will be days or weeks or months where you feel there’s no progress or setback. Trust me, we’re always stronger together. I need you, the brothers of F³ need you. We feed off the energy and strength of each other. F³ can also be a compass offering guidance and direction.