AO: THE RANCH
QiC: Sweet -n -low
Date: 01/30/2025
Title: Peer Lead Rotating Fashion
Number of HIMs: 5
Orange Juice, ShamWow, Sweet -n -low, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Five core principles:
1 Free
2 Open to all men
3 Outdoors rain or shine (or snow)
4 Peer Lead (rotating fashion)
5 Ends in Circle of trust
Mission Statement of F3 is to plant, grow, and serve small workout groups for men to invigorate male community leadership.
Warmup:
Disclaimer
Plank with runner’s stretches
SSHs
Thunderstruck – merkins / squats
Toss up- run or burpees so we ran around campus to retrieve our Cindys
Tha Thang:
The attempt was to help train and embrace uniformity as needed within F3 network at all sites.
First man calls exercise.
Run around cone in parking lot.
Roll both dice (multiplier) times one die (multiplier) equals reps for exercise
Doubles means we all jog 40 yards to left cone for 10 burpees
Three on either dice means bearcrawl 40 yards to right for 30 of any Mary exercise
Suggestions for Exercises: (Note: These were offered so all men would have options. These are only a sampling that may help future leaders generate their own Q’s).
Chest: merkins, chest presses, Carolina drydocks
Shoulders: OHPs, lawnmowers
Triceps: behind head, dips, diamond pushups
Legs: squats, lunges, jumpsquats
Back: high pulls, kbell swings, bentover rows
Biceps: curls, 1 arm curls, 4 ct curls
Abs / Marys: WW’s, boat canoes, flutters, Emmys
Cardio: burpees, SSH’s, mtn.climbers
Misc.: Murder bunnies, Bonnie Blairs, Blockies, etc.
We did a lot of crawling & 50 burpees
After taking our dates home, we returned to home to do Lightning Round of Freddy Mercs, gas pumpers, WW2s, Amer Hammers, and Fabreeze.
COT:
Announcements:
YMCA likely 2/22
Speed 4 Need – check slack for this weekend
Prayer:
Pregnancies
Prayer for horrible accident in Washington DC at Ronald Reagan Airport – loss of likely 67 lives and 1st responders in frigid Potomac