More from this AO

Nothing more at this time.

For Amway

We lost a great one on Friday night.  On Saturday, we did our best to honor our friend, our brother… Amway (Damon).  It was humbling to see the support from F3 MECA, which rallied to bring 97 pax to the Afton AO in a show of love and support.  IT’S MORE THAN JUST A WORKOUT has never been so true!

The morning started with group gathering and words about Amway from his friend (our brother) Rooster, followed by a moment of silence.  Amway took it from there…

The beatdown was brought to the pax by our brother Amway.  He mentioned in his BB write up that he wanted to bring back some exercises he had experienced that were different, tough and left a mark on him over his years in F3.  Everything on Saturday was from him!

Warm-a-rama

Mosey a lap around the courts and back to the field and circle up.

• SSH x 50 IC
• Penny Pickers x 10 IC
• Windmills x 10 IC
• Hill Billie x20
• Mountain Climbers x 20 IC

The Thang

Mosey across the field to the cones.

Pay da Man – pay in 10 burpees

• Bear crawls to the line:  10 merkins…  bear crawl back & 10 WWIIs
  (3 rounds)

Out and backs…

• Out to far cone:  High knees out, Butt kickers coming back
• Out to far cone:  Karaoke out, Skip coming back
  (2 rounds)

Running of the cones

• • 1st line 10 jump squats Quadraphelia back to start
  • 2nd line 10 monkey humpers Quadraphelia back to start
  • 3rd line 10 Bobby Hurleys Quadraphelia back to start
    (3 rounds)

B.L.I.M.P.S….
5 burpees, 10 lunge each leg, 15 imperial storm troops,
20 merkins, 25 plank jacks, 30 squats.
Rinse and repeat

Pay da Man – pay out 10 burpees

Mary

Leg Climbers x10 (each leg) IC, Crunchy Frog x15 IC, 1 minute Abs.

Recover, recover

COT  (from Amway)

“Its been a true gift being a part of F3 and being able to meet all of YOU GUYS that show up in the gloom to better yourselves physically, mentally, and spiritually. I believe it’s a brotherly bond that mends instantly as soon as you drive up, get out of your car and say, “My name is …. and I’m the new guy….”

GUYS… Always focus to make a difference in your Family, Job, F3 Brotherhood and your Community….

Just keep it between the ditches!”

Amway ;~)

Moleskin

YHC wanted to include the following message from one of our pax in the BB.  It sums up a lot of what was shared at Afton on Saturday and on Slack since.  Thank you for sharing Yellowcake.

It was an emotional weekend for us all.  We aren’t designed by the Creator to do life alone.  I heard and read different men this weekend talk about their medication.  For some, their medication is chemical.  For some, F3 is their medication.  For others, both are their medication.  I’m no doctor or psychologist or therapist, but the way I see it, we all fall into two different categories, and can even bounce in and out of each category.

Cat A:  you need the medication.  F3 can be a form of medication that can help if you let it.  I fall into this category.  You’ve heard me talk a few times about how challenging it is for my wife and I with our younger daughter and her many issues.  I see a huge difference in how I handle it on days I show up to F3 and days I don’t.  Honestly, I don’t know if I’d be able to keep it together without the guys at the Dawghouse and at Afton.

Cat B: You are the medication.  That’s right, you may not know it, but you are a vital reason that F3 is someone’s medication.  The more of us that show up, the better the medication dose is for the ones that need it.  I recognize that I fall into this category too.  There are days, like last Monday, I didn’t want to get up.  I decided to anyway, and was glad I did, as there were only 3 of us that day at the Dawghouse.  I am reminded of Chapter 4 of the book of Ecclesiastes: “Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.”So I ask this of you all:

Come out this week and get your medication!

Come out this week and be the medication!

For Amway… love ya brother!

You will be missed, but not forgotten!