06/25/2024, 5:30 AM | Sanitarium | Hot, Schweaty Hot
25 PAX: Beans, Boss Hog, Bow flex (Respect), Camel, Cake, Chestnut, Chumley, Cougar, Drain Weasel, Duracell (Respect), Gaga, G String, Hip Hip, Kool Aid, Longboard, Noodle, Ogre, Ratchet, Ray Ban, Razzle Dazzle, Roaring Kitty, Shrink Wrap (FNG, 2x Respect), Swiper, Woodstock, Animal House.
QIC: Animal House
I was very excited to celebrate 3-years in the gloom by reliving my VQ. Appreciate Busser joining us for the prerun.
At 5:30 AM, AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership. AH then recited the 5 core principles of F3 after the PAX reminded him to do so. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and then recited the F3 Credo to leave no man behind but leave no man, where you find him.
AH gave the standard disclaimer that he is not a professional and to modify as necessary as there is a chance of injury. Especially since this beatdown had high reps and lots of burpees. I still am baffled at why I ever thought this was a good VQ workout.
When YHC asked about FNG’s, there was one, James, now and forever, known as Shrink Wrap. EH was a client so I am sure Boss Hog took credit.
We then moseyed from the flags to the center of the grass field at Papillion LaVista High School.
WARM-UP: Middle of the Field
- 15 Side-Straddle Hops IC
- 10 Tappy-Taps IC
- 10 Imperial Walkers IC
We then moved to the hill by the grass field of Papillion LaVista High School and completed:
11’s:
1,2,3,4,5,6,7,8,9,10 Monkey Humpers then run down the hill until complete.
10,9,8,7,6,5,4,3,2,1 Lunges (Each Leg) then run up the hill
Then we moved to the artificial turf field at Papillion LaVista High School split into groups of three and did the following:
THE “DERRTY” THANG:
- ROUND 1 – 5 burpees, Run to the next station.
- ROUND 2 – 5 burpees, 10 Merkins, Run to the next station.
- ROUND 3 – 5 burpees, 10 Merkins, 15 LBCs, Run to the next next station.
- ROUND 4 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, Run to the next station.
- ROUND 5 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, Run to the next station.
- ROUND 6 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, Run to the next station.
- ROUND 7 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, 35 Sarpy Slammers, Run to the next station.
- ROUND 8 – 5 burpees, 10 Merkins, 15 LBCs, 20 dry docks, 25 squats, 30 Freddie Mercury, 35 Sarpy Slammers, 40 shoulder presses in squat, Run to the next cone
Mary
Sarpy Slammers
At this point, OMAHA was called.
Name-a-rama was completed back at the shovel flags and next we named our FNG.
- Shrink Wrap (EH ?, Boss Hog?)
Prayers/Announcements:
- Libby, Chestnut’s daughter
- Top Rope Flag Pass, 6/26
- Bell Tower Flag Pass, 6/28
- F3 Blood Drive, 6/28
- For all the unsaid prayers.
COT:
- The four most important words a person can hear: I believe in you.
- With this, I spoke to how I need to check myself and the conversations with the boys and their performance and the need to let them know, I believe in them.
Love you all brothers! Keep accelerating! AH