Back Blast – February 13, 2024, Wild Kingdom Beatdown – SpeedBump-Q
AO: Wild Kingdom
Conditions: Temp 32 degrees and relatively calm. Winds were showing 5mph out of North. Beautiful morning!
PreRunners: There were many – Cheapseats and Vandelay ran 4.5mile loop. SweetSweet, Back Country and I (SpeedBump) ran the 3.1mile out and back. SharkWeek did some rucking. NaeNae, Lil House, and Hard Hat got in some miles on their own routes. There were others too I believe, sorry if I missed you.
13 PAX and YHC –HardHat, Vandelay, Gundy, SweetSweet, Lil House, SharkWeek, LiteBrite, KickStand, Barbwire, Cheapseats, BackCountry, Cadbury, NaeNae and SpeedBump -Q
F3 – Fitness, Fellowship, Faith
5 Core Principles
The Mission Statement (I did stumble through this…obviously not a professional)
The Credo was nailed
No FNG’s (one 1st time Wild Kingdom Pax – Welcome To WK – Back Country)
Disclaimers were presented. I am not a Professional – modify as necessary
Warm O Rama – Mosey to boat ramp parking lot
20 Smurf Jacks IC
15 Cherry Pickers IC
15 Tappy Taps IC
15 Imperial Walkers IC
15 Bent Over Michael Phelps lIC
Mosey to picnic table in area just East of boat Ramp
PreThang1
20-Dips
20-Derkins
20-Step Ups (alt lead leg after 10)
x3 sets of the above
Mosey back to open island area where flags are located
PreThang2 – STEINL (each pax in rotation counted a 10 count or 10 rep exercise until Stenil was completed)
30 sec Plank
30 sec Chilcutt Plank
10 Merkins
10 Amazing Spiderman R leg IC
10 Merkins
30 sec Plank
30 sec Chilcutt Plank
10 Merkins
10 Amazing Spiderman L Leg IC
10 Merkins
Quick Mosey to Flags where 1st of three cone stations were setup
The Thang – 3 Station Grinder (triangle about 80yards from station 3)
Station 1 (near the flags on West side of roundabout) Gas Pumpers Rancid Style
We will complete Gas Pumpers together after each set. Push yourself to get back to 1 as fast as possible. (if you are back early – pickup 6 or Al Gore for 6).
Station 2 (East side of roundabout ~80yr run from station 1) LEGS
1st Set 20 Air Squats
2nd Set 20 Monkey Humpers
3rd Set 20 Bobby Hurley’s
4th Set 20 Alt Lunges
Station 3 (North side of roundabout ~80yard run from Station 2) ARMS-ish
1st Set 20 Merkins
2nd Set 20 Alt Shoulder Taps
3rd Set 20 Plank Jacks
4th Set 20 Carolina Dry Dock’s
Omaha was called at 6:03 after we completed 4th set of exercises
Mary at flags
15 V-Up lead by Cheapseats
Rancid Style Hammers – 14 of us
Announcements
-Thurs Feb 15 MCL Chris Gradoville Fundraiser for F3 Omaha Foundation -get signed up
-Bourbon Raffle for Gradoville Fundraiser is also live. Get signed up details on slack
-Moe VQ Dune on Wednesday/Tomorrow
-Freed to Bleed this Fri 16th
Prayers
-Borland’s daughter Sami Ketelsen bone cancer
-Glover Family – Wife Dory has breast cancer
-PitStop Sister Lydia just had mastectomy. Praying all cancer is removed and she heals quickly
-TeaParty M has cancer
-Cadbury Friends (in Lincoln) – wife is pregnant and baby is having some health issues and needs our prayers.
COT:
“Do NOT Listen with the Intent to Reply, but with the Intent to Understand”
This quote was sent to me by my M in a family group chat with my 2.0’s in the recent months. The quote struck a cord with me and is something I have intentionally brought attention too.
We don’t always need to be 1st to respond or we even have answers at all. Sometimes it is most appropriate to just listen and not respond. Stop thinking about what we’re going to say next and focus on what the other person is saying right at the very moment they are saying it. We shouldn’t interrupt, disagree, or judge as listeners. I am working on listen in my own life. In my work, at home, and especially with my M. Recently I reaped the rewards of just listening on date with my M. While I realize I have more work to do in this area, it was extremely gratifying to see something I am more focus on benefit me.
So I challenge you this week as you are listening to those in your life:
“Do NOT Listen with the Intent to Reply, but with the Intent to Understand”