01/30/2024, 5:30 AM | Wild Kingdom | 29 degrees 94% RH. Icy / wet conditions around the AO. 

12 PAX:  Sweet sweet, ketchup, Ferdinand, SwitchFoot, Shark Week, Hard Hat, Lite Brite, Tumbleweed, 12 Gauge, Tony the Tiger, Griswold, Black Tuesday

QIC:  Black Tuesday

5:00 AM: Pre-runners included some PAX – including Sweet Sweet (sorry for those that I missed!)

5:30 AM:

Black Tuesday welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   

Black Tuesday then recited the 5 core principles of F3.  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). 

Black Tuesday then informed the group that he is not a professional and to modify as necessary.  He recited the creedo – “Leave no man behind, but leave no man where you found him.”

Warm-O-Rama

The PAX moseyed over to the boat ramp for a lil bit of Warm-O-Rama that consisted of Sun gods, cherry pickers, Pigeon Pose, tappy taps, and Big Ones.  

Pre-Thang

The PAX then moseyed over to the restroom building for a Wall Sit chain around the building.  This consisted of the PAX at the end of the line performing a 10 count, and then moving to the front of the line.  One wrap around the building was completed as part of the pre-thang.

Thang

BT then briefed the PAX on the THANG.  It consisted of the PAX splitting into 3 groups and dispersing to 3 stations.  The PAX would make stops at each of the 3 parking lots around the ring road. Exercises would be completed at each station, and upon completion the group would mosey to the next station.  Upon each subsequent stop at a station – the rep count would increase by 5.  The stations consisted of the following:

  1. Leg station
    1. Air squats x 5
    2. Johnny Dramas x 5
    3. Monkey Humpers x 5
  2. Arm/Coupon station
    1. Curls x 5
    2. Overhead Press x 5
    3. Hand Release Merkins
  3. Core station
    1. LBC x 5 IC
    2. Big Boy x 5
    3. Flutter Kicks x 5 IC

Omaha was called at 607 and the PAX returned to the flags, everyone but Ketchup made it back to the flags unscathed – Ketchup perfectly landed a side flop on the way back to the flags.  Thinking of you brother – hopefully the soreness is limited!

Mary:

  • Sarpy Slammers, 12 IC 

Name-o-rama occurred immediately after.

Prayers/Announcements

  • Announcements
    • Shark week VQ
    • Memorial triathlon for Ferdinand’s cousin’s – moving to Burke high this year, lots of options.
    • Weights pop up “The Quarry”.  Peterson park in Gretna, this friday at 515AM. Launching in march
    • Saturday the 10th polar plunge at Zorinsky
  • Prayers
    • Pit Stop’s sister Lydia 
    • TTT’s MIL surgery this morning associated with lung cancer 

COT:

Don’t compare yourself to others, compare yourself to who you were the day before.  If you’re improving, even if it’s just incrementally that’s a great step.  And we’ll have bad days – don’t let those hold you back, just that much easier to improve the next day 🙂.

Thank you!! BT

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