FNG-1 is Gabe
12 PAX appeared in the foggy and wet conditions after an unexpected overnight shower, and found out about a bleachers inspired workout.
Pledge – Pledge Allegiance to The General shovel flag. Thank you to Deep Dish for always bringing this staple F3 symbol to this finest of Friday AOs. It’s always an awesome sight to see a planted shovel flag. Thank you MQs Holiday and Deep Dish for honoring this tradition at your AO 👊🏼. Mosey to the parking lot in front of the playground for
Warm O Roma – each PAX called and lead their own Warm O Roma exercise. Credit each PAX as the Q for doing so. Mosey to the bleachers in front of the baseball backstops for
Metal Bleachers – starting in plank position on the bottom row of the blender seat, for the next series of exercises: side plank with “The Right Arm” IC X 5. Flip flop. Then thread the needle IC X 10. Flip flop. Then shoulder touches IC X 10, the inclined Mericans IC X 10. Recover to your feet. Starting with “The Right Leg” Bulgarian split squats IC X 5, flip flop IC X 10, flip flop IC X 5. Slow IC squats X 10. Repeato the plank position series. Repeato the leg exercises. Mosey to the concrete stairs that create the entrance to the playground for
Concrete Bleachers – 5 sets of concrete stairs. Starting on the 1st stair, hand walk up to the top stair, do 5 Mericans, then hand climb down to the next stair do 4 Mericans, and keeping with the same pattern until on the ground do 1 Merican. Repeato Perform same pattern but with Squat exercise instead. Repeato. Then uneven single leg squats by placing one foot on the bottom step. Do uneven squats IC X 5. Flip flop. Repeato but with foot on higher stair. Mosey to parking lot where Warm O Roma occured for
Mary – each PAX called and lead their own mobility exercise. I bet no one could predict the exercise Strom called 🤔
Recover, Recover
Announcements – PAX Olive’s 10 years Q Maniversery and F3 Daytona 500 next week.
Polar Bear on March 8th. Find PreBlast for more details.
Christina Lantini annual event on March 22nd. Run/Walk/Volunteer or support this great cause = Operation Sweet Tooth in many ways.
Prayers – PAX Beave’s family after his father passed. PAX The Force’s family after his mother passed. PAX Grenade’s daughter for recovery from car incident.
Moleskin – F3 is a fitness group, yes, it’s the 1st ‘F’ in F3, however F3 is also a leadership inspired organization. Conditioning All Men to lead. Whether intentional through Q Source or PAX guiding other PAX. It’s at the Core of what F3 encourages. Today was a great sign of F3 inspired leadership. Men, you all displayed leadership calling and leading your own exercises this morning, twice. This YHC is grateful for your leadership 💪🏼. Don’t underestimate/undervalue what leading a group of Men through just 1 exercise does. Please inspire and encourage others to do the same and maybe “razz” them a little bit at the same time 👍🏼.
Great turnout for Coffeeteria at Jetton Harris Teeter. Met by PAX GOAT & Riverboat for Coffeeteria.