No rain all pain today at Gladiator! 4 Pax joined me for a little push and pull action this morning, including FNG Josh brought out by Liger (didn’t know which Liger to pick in the system, sorry). Liger’s first post of 2024 today! Looking forward to seeing more of him and FNG Josh in 2025.
Warmorama – a long mosey lap and all the usuals. SSH, IST, hillbillies, long snapper, and end with 20 merkins.
Thang – 20 merkins down, 80 to go! Quick sprint in the parking lot and then another 20 merkins, mix up the grip and repeato. 100 total. Over to the pull up bars for some pull work. 3 sets of pull up prep work – 30 second dead hang, 30 second negative pull up hold, and then a round of scapular pull ups. Even if you can’t get a clean pull up, you can always work on dead hangs or negative holds for any workouts heavy on pull ups. Throw in a jump squat time bomb and a merkin time bomb in between and then we headed over to the school for a little Mary to finish on some dry ground.
Moleskin
- Great work by everyone this morning. Good to see Liger out and always good to be at the first workout for an FNG! Look forward to seeing Josh get his name soon.
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Volunteers are needed for water stations for the Huntersville Half. Please see Cherry Bomb if you can help.
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Emmaus will begin focus on 2024 YE close out and then beginning to establish goals for 2025 and Q1. Goals may include (but obviously not limited to): Spiritual Growth; Mindset; Emotional; Physical; Relational; Environmental (your domain); Finances; Business/Professional; & Leadership Growth. You do not need to have a goal for each (just focus on 3-5 for 90 days at a time to maximize results).
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MQ’s are still needed for a few AOs beginning in January. DM Toby if you are interested.
- Prayers for Amen’s boys as they travel up and back to Indiana soon.
- Thanks to Toby for the encouragement to lead this morning. Big things to come for our new Nantan in 2025!
Reminder:
The F3 mission statement is “to plant, grow, and serve small workout groups for men for the invigoration of male community leadership”.
F3 5 Core Principles:
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
There are plenty of Q slots at all AO’s. Please sign up. For new Pax, volunteer to lead/Q (we’ll help you co-Q). For you seasoned guys, sign up for some Q’s.