PAX (21): noodle, d2, simmons, do it, dozer, Maaco, rubix, Rooney, echo, animal house, Farva, monster, icy hot, levy, Swiper, longboard, ray ban, Chernobyl, camel, Sundance, Busser
FNGs (1): Keisei
AO: DangerZone
QIC: Busser
Conditions: 55 degrees, light breeze
At 5:15am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
5 core principles: Free, Open to all men, always outside, led in a rotating fashion, ends in a circle of trust
Mission statement: plant grow a serve small workout groups for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you found him
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Describe Luge and Oblique crunches for the pax
Warm-O-Rama:
Light stretching:
- Sun gods
- Tappy taps
- Big ones
- Toe touch into reach for the sky
- Standing quad stretch and reach for the sky with free hand
- (All completed in slow cadence)
Pre Thang:
We moseyed into the stadium to complete a four corner pre thing, each station located at the top of the stadium stairs. We started at the NE corner, moseyed down the stairs and around the track to the NW corner, then over to the SW corner, finally down the stairs and around the track to the SW corner.
- NE corner 15 Slerkins
- NW corner 15 Archer Merkins
- SW corner 20 low slow squats
- SE corner 20 slow lunges
The Thang:
Cones were set up on the four end zone corners of the field. I brought the “F3 workout deck” that I got off of the F3 nation website. I pulled some cards out the didn’t align, but each station had 8-10 cards and were split up into cardio, legs, arms/chest, and core. We split up into 4 teams and all went to separate cones.
Each group selected two cards and completed the names exercises before moving counter clockwise to the next cone. Once your group finished round 1 (all four stations), you take a lap around the track. Bonus for time trialing your 400 time. Repeat the four stations, take another lap
Omaha was called at about 5:50
Mary: 20 IC flutter kicks and a round of Sarpy Slammers
Name-O-Rama: all pax listed above were present.
Announcements: flag pass at the coop and futurama tomorrow, Farva Murph upcoming, donut run at the pit/crown, Memorial Day murphs
Prayer Requests: beans Dad, levy’s mom Susan, kids graduating
COT: setting a good example for your kids and modeling good behavior. My kids complain then I complain about them complaining while telling them to stop. They raise their voices at each other and then I raise my voice at them to get them to stop. The point is I’m asking them to do as I say, not as I do. I’ve been struggling with it lately and wanted to put it out there to help hold myself accountable and maybe as a reminder to you guys as you are navigating your relationships.
We closed out in prayer.
Aye,
Busser
