#’s Pax: 30
QIC: Ichiro 5:00 – Pre-run
Workout F3
October 10, 2023| Sanitarium |PLHS| 41 degrees
5:30am Welcome – F3 stands for Fitness Fellowship and Faith. The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Credo – Leave no man behind, but leave no man where you found him.
FNGs today -None
Ichiro reminded the PAX (down at the field) that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
5:30am Quick Intro and run to the turf field for the Warm-a-rama: After running a lap around the track we mosied to the Football field
- Side-Straddle Hops IC X 15
- Tappy-taps X 15
- Sungods 10 forward / 10 reverse
- Cherry Pickers IC X 15
5:38am The Thang:
Paired up with a partner. No men were left behind.
Million Dollar Man’s Ladder Run
Stick with your buddy, Knock out exercise totals together. Run to 25 yard line 20 Big Ones, back to goal line. Run to 50 yard line 40 Merkins, back to goal line.
@ 50 yard line 1 person run stairs and back, other Side Straddle Hops until return. Trade places. After both run stairs continue down the field.
Run to 75 Yard line 50 Firefighter Squats, back to goal line. Run to End Zone 10 Burpees, back to goal line.
Start over +10 to each exercise. Repeat x3
If Complete LBCs IC, wait for PAX.
6:05am Omaha called:
Ran back to flags, rolled exercise dice: Harding picked a number 10-15, chose 15. Dice landed on Big Boys, for PAX completed 15 Big Boys.
6:08am
Mary – Sarpy slammers
At 6:11 am - The Name-a-rama: Feeny (left early), Belding, Mr. Hanky, Mortar, Fun Dip, Rooney, Knobs, Lady Bug, Ogre, Parsecs, Baby Shark, Longboard, Arch, Busser, Cougar, Ray- Bans, Durracel, Harding, Big Rig, Squeaky Clean, Double Dip, Beans, Tater Tot, Skids, Schrute, Gigablast, Woodstock, Sweet Roll, Animal House, Khakis, Ichiro.
- Announcements:
- Danger Zone with Khaki’s this week on the Q
- Blood drive, several spots remaining
- Canned goods drive as well
Prayer Requests: - Ichiro’s Mom and M
- Secretary at PLHS, cancer diag
- Schrute’s family COT
2 Year anniversary for Ichio’s dad, Million Dollar Man (MDM), fall which caused a TBI. Recalled MDM always being Humble, Kind and Selfless. After fall many people came out to Ichiro to tell him about his dad.
Ichiro told the story about how dad helped stop a B-52 which was on fire back in 1980, by going into the plan to recycle the fuel line, he received the Airman’s Medal, but does not make it a big deal ( is very humble). MDM has always been prideful about overcoming challenges and reaching goals. He has always had a strong will to persevere on a task until its completion. After the accident though MDM has also had to learn Humility and now knows when to ask for help.
MDM Maintains the drive and perseverance to work back after the fall, but had to understand it will be a never ending fight, still works hard every day. Ichiro shared a clip later about the 1980 incident. B-52 Fire at Grand Forks Air Force Base