March 15, 2024 – THE RAMPAGE – An Encouraging Word
PAX (8): Gaga, Duracell (RESPECT!), Beans, KOA, G-String, Jackson 5, Shingles
Pre-runners: Jackson 5, Razzle Dazzle, G-String, Boss Hogg
Pre-ruckers: Beans, Shingles
FNGs: None
QIC: Boss Hogg
I welcomed the PAX at 5:15am to F3, which stands for Fitness, Fellowship and Faith. We covered the F3 Mission Statement, “to plant, grow, and serve small workout groups for the invigoration of male community leadership.” We recited F3’s five core principles:
- Free of charge
- Open to all men
- Held outside
- Led in a rotating fashion
- End in a Circle of Trust
We covered our Credo, which is to “leave no man behind, but leave no man where we found him.” Finally, I reminded the PAX that I am not a professional and to modify today’s workout as necessary.
Warmorama
We moseyed around the parking lot a bit. Stopped briefly to complete 20 SSHs IC. We moseyed some more and stopped to complete 15 Tappy Taps IC, 15 Cherry Pickers IC, 10 Sun Gods IC, 10 more Sun Gods (reverse) and 15 Moroccan Night Clubs IC
The Pre-Thang
The Pre-Thang was a bit of a mess. The plan was to complete 20 Ranger Merkins on the bleacher railings, run up the bleachers, over and down, complete 20 more Ranger Merkins until we had run all of the bleachers. The railings weren’t super conducive for that, so we pivoted and moved directly onto the Thang.
The Thang
The PAX lined up on the north goal line. We lunge walked the length of the field, stopping every 20 yards to complete a chest exercise (Merkins, Werkins, Chuck Norris Merkins, and Dry Docks). Once we reached the south goal line we completed 10 Burpees and then moseyed back to the north goal line.
Next we bear crawled the length of the field, stopping every 20 yards to complete a lower body exercise (Air Squats, Apollo Ohnos, Bobby Hurleys, Johnny Dramas). When we got to the south end zone, we completed 10 Absolutions then moseyed back to the north goal line.
Finally, we broad jumped the length of the field. Again, stopping every 20 yards for a core exercise (Flutterkicks, Low Dollys (on “your close” with a ridiculously long hold time..thanks Shingles), LBCs, and WW1’s). Once we reached the south goal line, we completed 10 more Burpees.
Since the Pre-Thang was a disaster and cut short, we had a little extra time. So we moseyed to the East sideline. Half the group AMRAP’d Dips on the bench while the other half moseyed to the West sideline and back to push. We alternated performing dips and step-ups until OMAHA was called at 0552.
We moseyed back to the shovel flags where we completed Sarpy Slammers.
Prayers
- Prayers to Sputnik’s M and family
- Prayers to Tea Party’s M and family
- Prayers to G-String’s mother and G-String’s coworker
- Prayers to Schnapps’ uncle
- Prayers to Knobs’ family friend
Announcements
- Convergence at Sanitarium on 04/20
- Second F opportunity in Sarpy on 04/22 for March Madness at the Good Life. Come and go as you please
- Blood Drive 04/29
COT:
I shared a quote/message that I had received from my brother, Animal House, a few days earlier, “You never know how much positive energy or a moment of time can help someone. Even the smallest act of kindness, compliment, or encouraging word helps.”
I talked about the strong impact that this can make and how I’ve attempted to be more mindful of this as a parent. I talked about how I can be a very results-oriented person. Sometimes the results don’t meet my expectations despite one of my kiddos giving it their best effort. This is something I’ll continue to be working on. While not neglecting results, I want to be more encouraging towards my kids when it appears they are doing the best they can.
I took the group out in prayer.
Aye!
Boss Hogg