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QIC: Fanny Pack

PAX: 20

Spirit Fingers, Psalty, MarkyMark, Frank the Tank, Bandwagon, ’88, ConAir, Tech Deck, Bilbo, Birthday Suit, Charles Entertainment, Horry, Happy Meal, KJV, Foghorn, Jumpstart, Possum, Abacus, Ponch

Mileage: 2.5 +/-

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Five Core Principles

*Open to all Men

*Free of charge

*Held outdoors, regardless of weather

*Led by a peer in rotating fashion, no license or certification required

*Ends in Circle of Trust, CoT

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F3 Mission:

To plant grow and serve small men’s workout groups for the invigoration of male community leadership

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Warm-o-rama

SSH IC x11

Sun Gods IC x11

Grady Corn IC x13

Reverse Sun Gods IC x11

Overhead Claps IC x11

Seal Claps IC x11

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Thang:

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Mosey to soccer fields

10-20-30

Merkins

Squats

LBCs

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Bear Crawl to exercise equipment

Do-ah-diddy – Indian Run, front man peels off and holds plank until all PAX pass, then 3 merkins. Catch up and call out “6” to cue front man to peel off.

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At center of diamonds

10-20-30

Merkins

Squats

LBCs

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Benjamin’s Wonder Wheel

4 spokes, 25 reps at end of each spoke

Exercises on paper at end, multiple exercises, new exercise each time

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Mosey home (basketball court)

Everyone on sideline

Bear crawl to opposite sideline

Lunge Walk back

Frog Hop across

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Mary

Low Dolly IC x17

Low Flutter IC x23

Alphabet

Hold Plank until time called at 6:00 (about a minute)

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CoT

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Five Core Principles

*Open to all Men

*Free of charge

*Held outdoors, regardless of weather

*Led by a peer in rotating fashion, no license or certification required

*Ends in Circle of Trust, CoT

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Announcements:

Shirt order 

• Deadline Friday 9pm PDT
• Youth sizes also
• Seat covers suggested, I know some of the guys Q-ing in the wet weather that is coming

Nov 6-7: F3 Gold Rush second Anniversary

• Mark your calendars
• 2 days of activities

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QIC thoughts:

Mountain top views are great, but nothing grows up there. The growth happens in the valley. In the valley is work, tough times. Embrace the valley and grow. Psalm 23 “though I walk through the valley of the shadow of death”, go and grow through the valley to achieve the next mountain top.

Prayed out

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During the beatdown, Benjamin’s Wheel of Wonder, specifically, trophies started showing up at the areas at the end of the spokes where the PAX were exercising. One. Then, another. Soon, all of the spokes had trophies at the end. Numerous PAX attributed the presence of he trophies to YHC, as, perhaps, part of a themed beatdown. YHC had NO idea where they were coming from and, quite frankly, no ability to plan that far in advance. After gathering the PAX before the mosey home, there was much mumblechatter about whom should actually get the participation trophies, whether professional athlete or PAX. A good time was had by all!