THE SCENE: Ummm… perfect? low 70s, sunny, awesome.
F3 WELCOME & DISCLAIMER
Done satisfactorily. Announced that this would be a CO-Q with the one and only STEAM!
WARM-O-RAMA:
R-E-S-P-E-C-T
– REVERSE Tempo Squats x10, 4-CT, IC
– EL Capitan Lunges x10, 4-CT, IC
– SSH x10, 4-CT, IC
– PRISONER Cell Merkin Burpees x5, OYO
– E2Ks x 10 Left Side, x 10 right side 4-CT, IC
– CHERRY Pickers x5, 4-CT, IC
– TIE FIGHTERS x5, Forward, x5 Backward 4-CT, IC
THA-THANG:
Bring CMUs down to bottom of the Summit. Battle buddy up.
Partner 1 runs the mini-loop. Partner 2 starts the DORAs. Switch off.
Exercises, 50x each:
- CURLS (4-ct)
- OVERHEAD PRESS (4-ct)
- GOBLET SQUATS (single count)
- BIG BOY SITUPS (single count)
- OFF SET MERKINS (Both sides =1)
BIRTHDAY CAKE RING OF FIRE
Get in a circle. Battle buddies without CMUs hold a plank. Those with CMUs will hold them above their heads, like candles. These are those annoying fake candles that don’t blow out, though. Sort of a Birthday cake ring of fire… One PAX will lunge around the inside of the circle, and “blow out” the candles as they pass. PAX holding CMUs will go down and do one Blockee, PAX doing a plank will do 3 merkins. PAX switch off holding the CMU and planking every round.
MOSEY up the summit. One PAX rifle carries CMU, other Bernies next to him. Switch half way. Return to AO. HAND OFF TO STEAM, who lead us on the TOWER of POWER
MARY:
Motivators x 5
COUNT-OFF & NAME-O-RAMA
When I took over as AOQ on May 25 2021, I wanted us to focus on a few aspects of F3.
- Community Service: Coat Drive, Food drive, Cerebral Palsy center
- Cheerleaders for each other: Inside and outside the workouts
- Re-commitment to the values of F3. Effort, Form, Accountability
I’m really proud of the effort we’ve given to these points of emphasis over the past 16 months. It has taken a commitment to these values, and we have risen to the occasion. Well done, men!
But now it’s time to LOOK FORWARD To a new chapter, both in my life personally as I move on the next half-century, and for the AO. Today, I couldn’t be more proud to hand the flag over to Steam.
To me, Steam is F3 in a bottle.
- He approaches everything with a positive attitude. There is no “can’t” in his vocabulary.
- From constantly picking up Q’s, to taking on numerous leadership positions in F3… Social Media coordinator, Weasel Shaker, Troubadour leader and now AOQ… He leads by example, and it is infectious.
- How often do you see him circling back to pick up the six? Say “you’re doing great, bro!” or complimenting someone on Slack? Pretty much all the time…
I’ve never told him this, but working out with him at F3 was one of the things that helped encourage me to fully commit to the organization. I had been coming sporadically, trying to figure out how much time and effort to put into it… I was cautiously invested in it, you could say. After a few months, Steam showed up to the Fake Gloom (I think he had been in school for much of the previous few months?) and after working out with him a few times and getting to know him a little better, and seeing what he gave to F3 and what he said F3 gave back to him, well, it was really an inspiration to me that this organization was thought of so highly by a guy who had so many impressive leadership skills and positive outlook at such a young age. So, thank you, Steam, for being such a force of positive inertia for myself, and I’m sure many others.
The pastor at my church recently talked about 1 Timothy verses 2-7, which describes part of the conversations in letters that Paul had with Timothy. Timothy was a very close pupil of Paul’s, many years his junior, and extremely competent and knowledgeable about the Scriptures, but preaching to his own congregation far from Paul. The lessons Paul gave weren’t about how to give a great sermon, or what hymns to sing, etc. No. They emphasized that the number 1 thing to do during your service is to PRAY FOR PEACE. Big picture stuff, right? So with Steam, in terms of teaching him how to Q, how to lead, how to inspire, I might as well save my breath. He doesn’t need to hear one thing to me about any of that. Rather, similar to Paul’s words to Timothy, I would encourage him to maintain the Big Picture stuff. What is F3 all about? What makes it so great? Steam already has everything he needs and more to step into this role, and I have no doubt he will keep the F3 flame at our AO brightly lit.
And as for RESPECT, which we spelled out using the first letter of each of the Warmup exercises (for those paying attention), I guess I get it now according to F3 tradition. But I don’t want it from you just because it’s a number. I want to earn it through my effort out here, my support of my brothers, and my commitment to the fundamental principles of F3. Aye!
CIRCLE OF TRUST/BOM:
Prayers for several members of our PAX, who are recovering from injury or loss.
MOLESKIN:
Let’s Go STEAM!
ANNOUNCEMENTS:
BROLYMPICS Nov. 5!!