Tuesday June 27, 2023 | The Catamount Complex | Gross High School | 62 degrees, 5 MPH wind

9 PAX: Farva, Pork Chop, Baby Shark, Low Flow, Boss Hogg, Schrute, Girl Dad, KOA, Razzle Dazzle

4:45 pre run: Low Flow, Boss Hogg, Schrute and Farva. Girl Dad and Razzle Dazzle on the flat run

I arrived at 4:45 to meet up with the pre runners. Low Flow, Boss Hogg, Schrute and Farva headed towards Bernadette on the normal route. Knowing what was coming I said I would head to the field for a couple flat miles. Girl Dad was kind enough to keep me company as we got some good mumble chatter in on an easier route.

5:15        Welcome to F3, fitness, faith and fellowship! We have 5 core principals. Free, always outside, open to all men, lead in a rotating fashion and we end in a circle of trust. We leave no man behind but we leave no man where we found him. I am not a professional, these workouts are a suggestion. Please modify as necessary. The mission is to plant, serve and grow small workout groups for the invigoration of the male community leadership.

5:18        Mosey to the field for a little Warm-a-rama

  • 15 Side straddle hops IC
  • 10 Chery pickers
  • 10 Sun gods IC
  • 10 reverse sun gods
  • 10 Big ones IC
  • 10 Tappy taps IC
  • 10 yard high knees
  • 10 yard butt kicks
  • 10 yard Karaoke out
  • 10 yard Karaoke back

5:23       Merkin Ladder

  • Start at the goal line
  • Sprint 10 yards
  • 20 merkins
  • Sprint back to the goal line
  • 19 merkins
  • Sprint 20 yards
  • 18 merkins
  • Continue with this until 100 yards/ 1 merkin
  • Mixed in core after the 20, 40, 40 and 20 yard lines

5:38        11’s

  • 1 Bonnie Blare at the bottom, up the hill for 10 big boys
  • 2 / 9 and so on

5:48       in true Sarpy fashion these monsters cruised through all that in time for a recovery lap/lap and a half

5:52       Called Omaha and headed back towards the flags. As is Catamount tradition we cat crawled up the hill

5:57       NOR



  • Blood drive on the Friday
  • Flag pass at Dong town

Prayer requests

  • Help those struggling with mental health
  • Health issues for Dianna, Boss Hogg’s friend through youth baseball


“Success is not final, Failure is not fatal: it is the courage to continue that counts” -Winston Churchill

Whatever it is, if you hit that weight or fitness goal or you put the phone away and were engaging with the family. Great, keep climbing and grinding to improve yourself the next day or week. If you missed that fitness goal or were stressed at work and distant with the family. That’s ok, keep climbing and grinding to improve next week

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