Four Groups Three Stations

AO: The Ridge

When: 01/25/2021


Number of Pax: 20

Pax Names: 5-Putt, Beatbox, Blow Out, BoilerUp, Bone Spur, Dilly Dilly, Foundation, Jimmy Neutron, Joe Dirt, Morticia, Pi 3.14, Sheldon, Shooter Mcgavin, SkidMark, StormChaser, Vern, Woody,

Number of FNGS: 1

FNG Names: Apples Backstreet Ned Ryerson

QIC: Pi 3.14

The BackBlast:

Woke up at 3:45a, completed last minute notes on Q and Cost. Grabbed cones and sheets w/station excercises. Mssg Site Q to remind him to bring portable lights for stations. Out the door 4:35a, right rear tire flat… UGHHHHH! Thank God for run flats! Arrived at 5:00a, met Site Q and grabbed lights, cones and exercise notes and headed to Hill. Set up cones and lights and headed back to flag.

30°, feels like 27°, dry and cold, frozen terra firma

Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.

F³ Workouts…
Are free of charge
Are open to all men are
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.

SSH (35)
Imperial Walkers(20)
Capri Lap
Abe Vigodas (12)
Tappy TaPs (12)

Mosey to the hill

Three stations

Station I
Carolina Dry Docks 20

Overhead Claps 20

Station II
Air Squats 20
Walking Lunges 10 out and 10 back
Monkey Humpers

Station III
LBCs 20
Plank jacks 20
Big Boys 20

Flutter kicks (40)
Swimmers (35)
Plank(1. Min)

SiteQ read Announcements from Slack Info Only channel

Naked Man Moleskin
Thank you brothers for joining me this morning. Get right. Live Right. Lead Right. Leave Right

I’ll share a story with you that aligns itself with these principles…
One evening, a five-year old boy went to his father, gave him a BIG hug and then whispered in his ear: “Daddy, we don’t spend enough time together.”
The father, who loved his son so dearly, knew in his heart that he was right and replied: “You’re right son, and I’m so sorry! But I promise that I’ll make it up to you! Look… Since tomorrow is Saturday, why don’t we spend the entire day together? Just you and me!”
They agreed together on this plan and the little boy couldn’t be more happy. He went to bed that night with a big smile on his face, excited for the next day.
The next morning, the father woke up earlier than usual. He just wanted to make sure!#!hat he could still enjoy his cup of coffee with his morning newspaper, before his son awoke.
Lost in thought while reading the business section, he was caught by surprise when suddenly his son pulled the newspaper down and enthusiastically shouted: “Daddy, I’m up! Let’s play!”
The father, although excited to see his son and eager to spend the day together, found himself craving for just a little bit more time, so he could finish his morning routine.
He grabbed his son, gave him a HUGE hug and then quickly came up with an idea.
Earlier in his reading, he saw a full-page ad with a picture of the world as seen from space. He quickly found it, tore it up into little pieces, and spread them out on the table.
He found some tape for his son and said, “I want to see how fast you can put this puzzle together!”
The boy enthusiastically dove right in, while his father went back to reading the newspaper.
In a surprisingly short period of time, within just a few minutes, the boy had taped the picture back together. The father was astonished. He couldn’t believe it, so he asked his son, “How on earth did you do that so fast?”
The young boy replied, “It was easy, Dad! I couldn’t do it at first and I started to give up because it was so hard. But then I saw that there was a picture of a man on the other side. And when I put the man together, the world just fell into place.”

Let that sink in

Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Crossroads, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we they l thank you for Carmen Sandiego and his parents for their recovery from Covid-19. Thank you for Tourniquet finding a job. We pray for Blow Out’s mom who is battling cancer and Kristen Howard who is battling her third bout with cancer. We pray for Storm Chaser’s friend Katie who passed away
In Jesus’ name we pray, Amen

Put Yourself Together And Your World Will Fall Into Place