Weather: Balmy Moist, 32 degrees.
PAX: (31) G-String, Busser, Swiper, Mr. Hanky, Uncle Jesse, Rooney, Red Wire, Duracell, Lady Bug, Beans, Squeaky Clean, GigaBlast, Schrutt, Chernoylbal , Jackson 5, OGK, Razzle Dazzle, Arch, Raybands, Boss Hog, Double Dip, Red Ranger, Farva, Sparty, Hip Hip, Animal House, Simmons, Mayme, D2, Woodstock
VQ: Ogre
I welcomed the PAX to Sanitarium at 0530. I recited F3’s Mission Statement, “to plant, grow, and serve small workout groups for the invigoration of male community leadership.”
We have 5 core principle:
- Free of charge
- Open to all men
- Held outside
- Led in a rotating fashion
- End in a Circle of Trust (COT)
Our Credo is to “leave no man behind, but leave no man where you found him”
We mosey’d our way out of the swamped parking lot to a dryer parking lot. Regrouped where we completed a Warm-O-Rama:
- 15 tappy taps – IC
- 15 cherry pickers – IC
- 10 Side Saddle Hops – IC
- 5 Chernobyl Counted Murkins
1 Minute Catcher’s squat to loosen up the hips while I explained the beat down:
Goal of the beatdown was to keep moving for 30 minutes. – Modify as necessary (I’m only a semi-professional)
Option 1:
- 400 M run
- Round 1 – 10 Murkins, 20 Imperial Walkers, 30 air squats
- Round 2 – 10 hand release murkins, 20 mountain climbers, 30 lunges (15 each leg)
Option 2:
- 200 M run
- Round 1 – 10 murkins, 20 big boys, 30 air squats
- Round 2 – 10 hand release murkins, 20 mountain climbers, 30 lunges (15 each leg)
Rinse and Repeat – Omaha called at 6:05 AM
Sarpy Slammers
Announcements and Prayers:
CSAUP this Saturday at Gretna East
Halfway House this Sunday
2024 Chris Gradoville Community Leaders Scholarship Event – February 15th
Prays for Sputnik, Swiper Aunt Karen and Busser’s mother Vicki.
COT:
One of my favorite parts of F3 is at VQs or anniversary workouts, etc. and hearing the stories about what brought individuals to F3. 90% of the time you hear a similar story about the First F but then they stick around because of the 2nd and 3rd F.
I’ve come to realize over the last four months I had already been doing the first F for years but a friend noticed that I could use some of the 2nd F and 3rd F. Farva recognized that.
I had been EH’d by a few individuals throughout the years, and ran my bike into a PAX member in the summer of 2020. I believe Sparty was the original when we were helping a friend move into a new house who gave me a soft EH. I’ve been on group rides with Big One and Paul Haskell, but what it really took was the consistency of Farva.
I’m bi-lingual in English and sarcasm so I’d give him crap all the time about his fitness cult. It was early August, he asked if I wanted to come to the Kaipust Memorial Run. I thought it was just a run and didn’t realize until a couple days prior that it was an F3 beatdown. My son was in Taylor’s kindergarten class and I knew how much Mark meant to Farva so I wasn’t backing out. Arrived to 60+ welcoming HIM and found out quickly that F3 was a special group.
In our home we have a sign that says “Play Hard, Have Fun, and Kick Ass” that we see everyday. That’s the epitome of this group.
I believe that if the people who rely on you see you kicking ass, they’ll want to kick ass too. Keep being a group of asskickers.
Sarpy County Chaplain Swiper led us in prayer.
