January 17th, 5:30 AM, The Sanitarium, Papio High School, 26degrees cloudy skies
7 of Diamonds Beatdown
14 PAX: Dozer, Styx, Mortar, Rooney, Baby Shark, Ray-Ban, Knobs, Busser, Beans, Double Dip, Swiper, G-String, Gipper, Q Squeaky Clean
5:30 AM- Welcome to F3, Fitness, Fellowship & Faith. The mission of F3 is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
The 5 core principles of F3.
1. Open to all men
2. Always FREE
3. Always held outdoors
4. Lead in a rotating fashion
5. Ends with a Circle of Trust (COT)
5:32 AM- We head to the track and run one lap as a group.
5:35 AM- We circle up in the middle of the football field for the Warm-o-rama
• Side Straddle Hopps: 15 IC
• Cherry Pickers: 15 IC
• Imperial Walkers: 15 IC
• Big Ones- 10
5:40 AM- We head to the hill for the Pre-Thang, we got in 5 rounds
• 5 Minute Tabata- We partner up, one up the hill, other stays on the track
• Bernie Sanders up The Hill, and mosey down
• Monkey Humpers until partner returns
5:45 AM- We number off into four groups and head to each station to start The Thang:
7 Of Diamonds Beatdown, 4 stations around the track, east 50-yard line, north end, west 50-yard line and south end.
• Station 1: Burpees- 7, 14, 21, 28
• Station 2: Big Boys- 7, 14, 21, 28
• Station 3: Merkins – 7, 14, 21, 28
• Station 4: Squats- 7, 14, 21, 28
We got in four rounds, called Omaha after the completion of Round 4. The group were gassed, but we pushed through today and got better.
6:05 AM Marry- Rancid Style Sarpy Slammers
6:10 AM Name-a-Rama
Announcements- CSAUP
Prayer Requests- None
6:12 AM COT- Service
Yesterday was Martin Luther King Day. Here are a couple quotes that he said;
“I have decided to stick with love. Hate is too great a burden to bear.”
“Life’s most persistent and urgent question is, ‘What are you doing for others?'”
“Everybody can be great because everybody can serve.”
Our 3rd F efforts in ’22 was bigger than the year before. My hope for ’23 is that it will be bigger than ’22. My prayer for this group that are our hearts continue to grow in the need to helpingothers. Stay Humble, Stay Hungry!
Aye! Squeaky Clean