14-strong including one FNG conquered the Forge this morning, celebrating 5 years in F3 for YHC and Don Draper. With a Full Moon putting all the does into estrous, here’s what anniversary parties should look like:
The THANG:
WARMERAMA:
- Mosey over in front of the school and circle up for a Welcome & Disclaimer
- Variable IC Reps
COP #1:
- Mosey to the Amphitheater
- TRIPLE NICKLE
- x5 Diamond Mericans bottom
- Box Jump to the top
- x5 DR.W’s top
- Box jump back down
- x5 Rounds
COP #2:
- Mosey to the Football Stadium Bleachers
- Partner up for DORA
- Spread out a the base of each flight of bleacher stairs
- x100 – Sumo Squats
- x200 – Calf Raises
- x300 – SSH’s
- Moving partner high-knees up and down flights of steps touching each step
INTERMISSION:
- Plank it up on the track
- Review the F3 Mission
- Review the x5 Core Principles
- Review the Credo
COP #3:
- Mosey down to the Track
- BURPEE 500
- Bernie 1/4 lap, x5 Burpees
- Sprint 1/4 lap, x5 Burpees
- Bear Crawl 1/4 lap, x5 Burpees
- Karaoke 1/4 lap, x5 Burpees
- Sprint 1/4 lap, x5 Burpees
Mosey BTTF:
- En route stop for a little Hug-a-Tree-athon while FNG recounts some life details
- Also stopped to do Flutters for the SIX
COT:
- Counterama # 14
- Namerama
- Announcerama (see Below)
- DRAPER took the PAX out in Prayer
NMS: Brothers, ya’ll probably know how much being a part of F3 means to me, and I’m deeply grateful to each of you. Thanks also to Draper for being with me from the beginning, and for his meaningful words to close our COT. Welcome to Lee, AKA Switchgear (works in electronics/distribution), who’s another awesome dad from my Peds practice. Keep inviting the guys you know – this community is life-saving! Here’s to another year in the books, YHC, DTH
Announcements (SEE SLACK!)
- SOJ Lunch tomorrow 9/29 at Rusty Taco
- Next Thur SNUFF on Q at Forge will provide an IR-friendly bootcamp – let’s get some of our benched guys back into the 2nd F they need!
Prayer Requests:
- Guys on IR (Scram, etc)
- Florence’s M with death in family
