“Appreciation for Dad”

Date: June 13th, 2023

PAX (): Farva, Half Court, Low Flow, Stranglehold, Schrute, Razzle Dazzle, Black Tuesday, Busser

FNGs: None

AO: The Catamount Complex

QIC: Busser

Conditions: Mid 50’s and clear, felt cool to start

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.

Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.


BIG Sun Gods – 10 IC forward, 10 IC Backwards; Tappy Taps – 10 IC; Big Ones – 10 IC, Twisties to loosen the back – 10 IC


We jogged down to the field and circled up in the end zone for some Mary. It wasn’t really 6 minutes, and it wasn’t totally all Mary, but it got the job done. We completed two sets of 20 Ranger Merkins, 20 IC Pickle Pushers, 20 WWII sit ups, and 20 IC toe touches (rest for about 30 seconds in between). I told the PAX I had tested this out the day before and it sucked….it didn’t suck quite as bad at beatdown.

The Thang:

The first portion of the thang was a ladder run in 10-yard increments. Start at the goal line, run to the 10-yard line and complete 5 jump squats, return to the goal line and complete one burpee. Then run to the 20 and back to the goal line, etc., until eventually running all the way to the opposite goal line and back. The exercises and reps remained the same throughout.

We finished that ahead of schedule – studs on site kept a quick pace. So, I had to improvise and add something. I intended on the ladder run being a good leg burn, but I wasn’t feeling it yet (no pre run helped). So, I had us complete side shuffles (more like a side squat/lunge) for a total of 100 yards (goal line to 25-yard line and back – twice). This burned a bit more time and had us back on schedule for the soccer themed portion of the thang.

We moseyed from the goal line to mid field where, I had two pop up goals that my kids play with set up on opposite 40 yards lines facing each other (20 yards apart). On the mosey I assigned numbers (1 or 2) to the PAX so we could split into two teams. Each team stood on the 40-yard line next to their goal. The rest of the beatdown was spent attempting to kick a soccer ball from 20 yards away into the opposite teams 3-foot-wide goal. If you missed your team had to complete a set of exercises and then run to the opposite goal line and back to your 40 yard line (120 yard run). If you made it, you got to skip the exercises and only had to run the down and back 120 yards. We kept rotating kickers and exercises. Exercises were 5 Burpees, 10 Bonnie Blairs, and 10 Diamond Merkins. We made it through about 3 rounds of the game with each player kicking before Omaha was called at 5:54

We moseyed back to the flags in the parking lot.


Sarpy Slammers two times around starting with Farva, I had Farva count a 3rd time so we could end on 17.

Name-O-Rama: all pax listed above were present.


Freed to Bleed June 30th

2.0 beatdown at the Pit on June 17th

Prayer Requests:

Farva and Mark Kaipus (sp?) – it was Mark’s birthday so Farva asked for the PAX to keep Mark and his widow in their prayers.


I lost my dad six years ago on June 17th, one day before Father’s Day. It is also my dad’s birthday on June 2nd, so this time of year reminds me a lot of him. I never told him much, but I really appreciated everything he did for me as a kid and a young adult. He was always supportive and there for me when I was young in sports and in life. When was an adult he helped me out as well. I got a DUI when I was 20 years old and lost my driver’s license for a year. My dad, drove from 45th and Leavenworth to pick me up on 132nd and Blondo to take me to work at PayPal on 120th and Giles, nearly everyday for that entire year. I am so appreciative and grateful for him being so selfless at that time and helping me out. I just celebrated my 15 year anniversary at PayPal in November 2020. I can easily say, I wouldn’t be where I am today without my dad.

I encourage everyone to share something specific they are appreciative of or grateful for to someone special to you.

Busser closed out in prayer.


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