Q: morning stār
PAX: morning stār, Dorothy, Flux Capacitor, Almanac, Mr. Clean, Pushkin, Strudel, Mr. Mom, the Pro
FNGs: 4 Pushkin, Strudel, Mr. Mom, the Pro
COUNT: 9
5:30: disclaimer given in Broadneck high school track parking lot.
CONDITIONS: 68; pleasant reprieve from the heat
WARMUP:
Mosey to the picnic tables outside the track for SSH, baby arm circles and motivators (7 to 1).
Briefly cover history of F3. (Check out more at www.f3nation.com).
Mosey to corner of track for 11s while covering the core principles. F3 workouts are
– always free
– Open to all men
– Held outdoors rain or shine
– Led in a rotating fashion by those who attend
– End in a circle of trust
THE THANG:
11s … lazy imperial walkers (2 is 1) and jump lunges. Mode of transportion: bear crawls or lunges. Finished hero style.
Talked about F3 credo: “Leave no man behind; leave no man where you find him.”
Recovery jog with some motivators and covering F3 mission to plant, grow and serve small group workouts for men for the invigoration of male community leadership.
Partnered up and headed to bleachers:
– partner one lunges or jogs up the stairs
– Partner two does exercise
Air presses then merkins
Back to the corner for some Mary.
Mosey back to picnic tables for COT and Coffeeteria. Thank you Pushkin for the cold brew.
ANNOUNCEMENTS:
– beast gate tomorrow 5:15am at west gate mall
– Check out other spots at www.f3annapolis.com or f3near.me/nearby
COT:
– count-o-roma and name-o-roma
– PAX shared what F3 meant to them
– Here’s my share: F3 has been a place for me to get back in shape with encouragement from other men, meet others in the neighborhood and most importantly have a place where I can practice living from the heart. I grew up stiffing my emotions and it’s refreshing to have a place where I can practice learning to share my heart with other men. F3 has also been a leadership lab for me to practice my skill of leadership.
MOLESKIN:
– Honor to Pushkin for inviting some of his friends to give this a try.
– Thanks to the Annapolis PAX that came.
– Was great to be with you men this morning!
– Thank you Mr Clean for trusting us with part of your story. Hope you saw that you’re not alone.
– I am grateful of the constant reminder that I am not alone in my pain and trauma. Onward toward healing and maturity for all of us!
– The spot definitely has potential for an official AO one day.