14 for some Broga, Squats and some Stillness thrown in.

    • When: 03/02/20
    • QIC: Chuckie
    • The PAX: White Hat, Socrates, Goldplate (Respect), Van Damm, Blueprint, JAG (Respect), Creeper, Mayhem, Kenyan (Respect), Ryder (welcome back brother), Anchor Bar (Respect), Ponytail (Respect), Sandlot and Chuckie (Respect).


Disclaimer was given.

5 Principles of F3

  1. Free of charge.
  2. Outdoors (Rain, snow, sleet, and gloom of the morning)
  3. Open to all men.
  4. Peer-led.
  5. Ends in a Circle of Trust (COT)

The Warm-Up

15 Windmills IC

L over R 15 count

R over L 15 count

Reclining Pigeon Pose 10 count

Inclined Pigeon Pose 10 count

Half Lord of the Fishes 10 count

The Thang

Mosey (YHC biked) to flag at Winthrop.  Due to YHC’s knee, Goldplate allowed YHC to borrow his bicycle for the mosey.  JAG led us in the Pledge of Allegiance to the Flag.

Mosey to the Amphitheatre.

Squatfest at the Amphitheatre.  Start with one squat at the first step/seating area then increase one squat for each lever for a total of 171 squats.

Mosey to the loading dock area.  BTTW for an Anchor Bar (delayed) 10 count.

Still, at the loading dock area, we got into the people’s chair for a round of PAX choice merkins 5 each.

Mosey to the covered area at the DeGerogio Center where we had a moment to talk about “Stillness.” The scripture reference was 1 Kings 19:3-13.  “After the fire came a gentle whisper.  When Elijah heard it, he pulled his cloak over his face and went out and stood at the mouth of the cave.  We talked about the noise in our lives, the distractions and how God was not in the Earthquake, the fire or the wind that Elijah experienced.  God was actually in the stillness and the quiet.  We need to learn to quiet our lives to hear God talk to us.

So we did an “exercise” in stillness.  YHC asked the PAX to lay on their backs with their eyes closed and just to breathe deeply for 30 seconds.  Do you realize how long 30 seconds can seem when you are not doing anything but breathing?  YHC heard birds, planes and the breeze that was blowing.  It was actually very moving.

After our 30 seconds of stillness we flipped over in the plank position and we did some whizzing dogs.  Left leg up has high as you can get it for a 10 count.  Then switch to the right leg for another 10 count.

Mosey around the DeGerogio Center to the steps that are on the way back to the COT.

At the steps, e did 20 LBC’s IC.  Then the whole group ran up the stairs and back down.  Planked at the om until the six was in.

Mosey back to the COT for a round-robin ab lab of PAX choice.

Namarama completed.  Announcements made.  Prayers lifted.  for the past year Anchor Bar has led the Independence AO as the Site Q with great leadership on this morning Anchor Bar passed the mantle of leadership for the Independence AO to Chuckie.  Thank you for your leadership Anchor Bar and YHC looks forward to another great year of F3 @ the Independence AO.


Chuckie out!

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