DATE: 2025-02-27
AO: 1Stf
Q: Chef (Stefan Erdedi)
PAX: Kazoo, Ferdinand, Tooth Fairy, Sparkles, Mud Duck, Lil Sweet FNGs: Paw Patrol
COUNT: 8
THE SCENE:
49 degrees, calm, quiet and refreshing. 5 PAX are anxiously waiting for the unknown weinky. I roll in with a few minutes to spare, enough time to tie my shoes before the fun begins.
F3 WELCOME & DISCLAIMER:
Check!
Below is a formal disclaimer:
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here 5. Know your limits and do the best you can
The mission of F3: “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”
The 5 Core Principles:
• Free of charge
• Open to all men
• Held outdoors
• Peer led
• Ends with COT
Credo: “Leave no man behind, but leave no man where you find him.”
WARM-O-RAMA:
30x SSH 4CT IC
10x Tempo Merkins 4CT IC
10x Tempo Squats 4CT IC
10x Daisy Pickers 4CT IC
THA-THANG
Ran over to the courtyard and did the following exercises while playing these songs:
1. Bring Sally Up – Merkins (following the up and down commands)
2. Thunder Struck – Squats (Al Gore the entire time and did a squat at “thunder”) 3. Happy – Leg Raises at “happy”, 6″ the entire time
4. Roxanne by The Police – Dip at “Roxanne”, hold low or high between reps
5. Cupid Shuffle – Low Planks (turn hip to left and right, pick up foot at kick and plank up/downs at walk it out)
We then partnered up and did 4 rounds of sprints across the parking lot while the partner did pull-ups at the playground.
MARY:
15x Peter Parkers 4CT IC
10x~ Boat/Canoe IC
Stop Lights IC until time
COUNT-OFF & NAME-O-RAMA:
8 PAX: Kazoo, Tooth Fairy, Sparkles, Ferdinand, Paw Patrol, Mud Duck, Lil Sweet, and Chef.
CIRCLE OF TRUST/BOM:
Dale Carnegie’s How to Win Friends and Influence People, is a great book, in which Dale provides some remarkable, tried and true, practical ways on how to deal with people.
Dale was born in 1888 and died in 1955. He was an American author and lecturer and trained people on how to improve their interpersonal skills, today we oftentimes call it “softskills”.
Some of the “principles” in the book were:
1. Give honest and sincere appreciation
2. Become genuinely interested in other people
3. Be a good listener
4. Ask questions instead of giving direct orders
5. Praise the slightest improvement and praise every improvement. Be “hearty in your approbation and lavish in your praise.”
I highly recommend the book. If you’re not big on reading, listening or simply don’t have time, here’s a good summary: https://www.samuelthomasdavies.com/book-summaries/self-help/how-to-win-friends-and-influence-people/
We prayed for HBC and Jordache’s meniscus issues, Squints’ brother and Finch’s wife’s recovery.
ANNOUNCEMENTS:
CSAUP – See 1st F channel on Slack
3/29 – Checkers game (see Lil Sweet)
4/5 – Spartan Race
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