Quick Intro to The Cat Box

Count off into 4 groups.  Mosey to first station.  Quick warm-a-rama.  Start first station at 6:35.  All stations ended at the 5 minute mark (6:45/6:55/7:05/7:15/7:25).

Stations are Dora Style, Goals are all cumulative, Once goals are met, Mary and/or pick up the 6

Group 1 :  Merkin Mountain

Partner 1 – Bottom of Hill = Merkins *Goal 200 Cumulative

Partner 2 Run up hill / 5 plank destroyers / Crawl Bear Down

Group 2:  Basketball Courts

Partner 1 Baseline = Big Boy Situps *Goal 250 Cumulative

Partner 2 Suicide Sprint w/ 10 side straddle hops at the half court and full court lines

Group 3:  Pavilion – Each Set of Partners on a Bench

Partner 1 One side of bench Dips *Goal 300 Cumulative

Partner 2 10 Box Jumps other side of bench

Group 4:  The Cat Box

Partner 1 – Pullups *Goal 100 Cumulative

Partner 2 – Sprint to cones across the field / 5 Burpees / Sprint Back

Group 5:  The Kitty Box

Partner 1 Mike Tyson’s at cone *Goal 150 Cumulative

Partner 2 Bear Crawl length of Volleyball Court / Crawl Bear Back (modification: lunges)

Back to the flag for Mary.  Exile crushed us with straight leg holds, Squirtel led some version of monkey humpers on the ground (sorry…can’t remember what you called the exercise), Ice-T led American Hammer, and Blackhawk capped off Mary with 30 tough Merkins.

I then had the honor of speaking to what each of the “F’s” meant for me personally and how F3 has helped me grow and be a better person over the past year.  Can’t thank you all enough for coming out and supporting the launch.  Keep EH’ing those around the Bridgemill Area to come out.  Whether it’s the fitness, the fellowship, or the faith…there are so many men out there who needs one or more of the F’s in their lives.

I then handed it over to Pie Bar where he presented The Colonel with a fine bottle of bourbon.  It’s such a small token for what this man has done for our country.  Best of luck to you in the next phase of your working career.  We all know you’ll continue to lead in whatever profession that you go into and appreciate your leadership within the F3 fellowship.  Congrats brother!

Pie Bar then led name-a-rama and in the prayer.  We pray for our country, for the continued growth of the brotherhood that is F3, and for some sort of “normalcy” in the near future.

Special shout out to Co-Site Leader Pie Bar, Fleetwood, Rembrandt, and Ice-T for helping to lead the work out this morning.

Enjoyed it men!  Successful launch thanks to you all for coming out and working so hard!