August 23, 2019
QIC: AOL
The PAX: Little Debbie, Sleepy, Mickey Mouse, El Jefe, VISA, FNG Ryan Capas, (now Mr. Kotter), Energizer, Tron, Ron Swanson, Deep Dish, Geronimo
12 men, new and old, gathered near the Southwood playground in 98% humidity. It’s always great to see an FNG get their F3 name.
LORD’S PRAYER
WARM UP
Hamstring, Quad Stretches
Roll Call
10 F3 Don Quixotes
10 F3 Frankensteins
25 F3 Side Straddle Hops
25 F3 Imperial Walkers
Rinse
THE THANG
Run to the bottom of Ivy Green Trail
¾ mile Shake & Bake
100m backward run
Hill Work
Partner up: one man performs exercise at bottom of the hill, other man does cardio up hill until reps are completed
Round 1
25 meter Joe Hendrix/100 meter sprint/mosey back down hill
100 shoulder-tap derkins
Round 2
25 meter crab crawl/100 meter sprint/mosey back down hill
200 Air Squats with Overhead Claps
Round 3
25 meter bear crawl/100 meter sprint/mosey back down hill
300 Freddie Mercuries
Run back to the Playground
¾ Mile Reverse Shake & Bake with 12 merkins each man each round
Rinse
Benchwork at Playground
12 Decline Peter Parkers
12 Merkins
12 Dips
12 Step-ups
COT
AOL led a similar Southwood Q exactly a year ago with 11 men.
If you’re going for 100 posts, you should have 67 by the end of August, 75 should have 50, 50 should have 34. Encourage everyone to set a goal of at least 50 a year. Write it down and share it with your F3 brothers for accountability.
Drew Brees won the 2019 Espy for Best Record Breaking Performance for passing Peyton Manning’s 71,940 career passing yardage (Brees currently has 74,437) and Brett Favre’s 6,300 career completions (Brees currently has 6,586) records. He’s 40 years old and doesn’t look much more athletic than us.
During his acceptance speech, he first thanked his wife, then the fans, then his teammates and coaches. He talked about the values that he shares often with his sons. Gratitude, humility, and respect are the 3 greatest qualities as a human being.
AOL shared how these 3 qualities exemplify F3.
LD shared a story about Drew Brees playing basketball with his sons at WaterColor. He’s a good guy in real life.
FNG Ryan Cappas had his 3rd post and was named Mr Kotter.
Energizer has lost 30 pounds since September. Gotten his life in order with God’s help.
El Jefe has one week left on his diet. Looking forward to getting his energy back.
Ron Swanson is humbled by the determination of F3 men, but more because of the mental determination, rather than the physical.
Deep Dish is humbled after one month off.
Mickey Mouse has the Southwood Q next Friday.
PRAYER
AOL
PLEDGE OF ALLEGIANCE