AO: Gas Station

When: 02/24/2023

PAX:

Number of Pax: 3

Pax Names: Marvel, Waze, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Waze


The BackBlast:

Conditions

Clear and high 40’s

F3 & Covid Disclosures

Standard

Warmarama

  • Arm circles (20 seconds forward, 20 seconds backward)
  • Leg swings (10 reps each leg, forward and backward)
  • Jogging in place for 2 minutes (in lieu of jogging in place, we ran to Fort Fun)

The Thang

Circuit 1 (15 minutes):

  • 10 Merkins
  • 20 squats
  • 30 mountain climbers
  • 40 SSH
  • 20 lunges (10 each leg)
  • 30-second plank

Complete each exercise in sequence with little to no rest in between. Once you’ve completed all the exercises in the circuit, take a 30-second rest before starting the circuit again. Repeat the circuit as many times as possible within 15 minutes.

Circuit 2 (15 minutes):

  • 15 burpees
  • 30 Freddie Mercuries
  • 10 tricep dips (using a bench or chair)
  • 20 Bonnie Blairs
  • 20 jump squats
  • 20 American Hammers

Complete each exercise in sequence with little to no rest in between. Once you’ve completed all the exercises in the circuit, take a 30-second rest before starting the circuit again. Repeat the circuit as many times as possible within 15 minutes.

Mary

N/A

COT

  1. Introduction: Each person introduces themselves by their first name and any nickname they may have. The leader, or “Q,” starts off by sharing his own name and brief explanation of the Circle of Trust.
  2. F3 Mission Statement: The F3 mission statement is recited in unison by the group: “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”
  3. Sharing: The Q asks a thought-provoking question or prompts the group to share a personal story. For example, “What is something that you are currently struggling with?” or “Share a story about a time when you faced a challenge and overcame it.” Each person has the opportunity to share, and others in the group listen actively without interruption or judgment.
  4. Circle of Encouragement: Each person takes turns giving words of encouragement or positive affirmations to the person to their left. For example, “You inspire me with your positive attitude” or “I appreciate your willingness to help others.” The person receiving the encouragement listens and accepts the kind words without responding or deflecting compliments.
  5. Circle of Trust: Each person places their hand on the shoulder of the person next to them, creating a physical circle. The Q leads the group in reciting the F3 “Prayer of St. Francis” or another appropriate inspirational passage. The circle then ends with a collective “Aye!” to signify unity and solidarity.

Note: The F3 Circle of Trust is a time for men to connect on a deeper level and support one another emotionally. The topics of discussion and level of vulnerability may vary depending on the group dynamic and individual comfort levels. The most important aspect of the Circle of Trust is that all participants feel heard, respected, and supported.

Moleskin

  • I asked ChatGPT to author a 45 minute F3 workout and a Circle of Trust. It gave me a Mary too but we didn’t have time.

Announcements

  • N/A

Leave a Comment

F3 Hampton Roads