Friday, 13, 2023 | Combine | Kiewit Middle School | 64 degrees, conditions
21 Pax: Wentworth, Smelly Cat, Devito, Doppler, Boji, Barbershop, Bollywood, Big Unit, Skipper, Stripes, Beaver, Khakis, Slow Pitch, Tater Tot, Jukebox, Haboob, Carlton, Summer Catch, Kill Switch, Star Lord
VQIC: Papa-Smurf & Flat-Stick
4:45am A great group of pre-runners this morning trying to get a bit of extra miles and calories burned.
5:15am Welcome the Pax to F3. The three F’s stand for Fitness, Fellowship, and Faith
Mission of F3 – 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: We leave no man behind, but we leave no man where we found him
FNGs – None
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
5:18am Warm-o-rama (7-8 min)
Come up with a location and plan to warm up the PAX for the beat down you have prepared. Something to get the blood flowing and muscles loose:
20 Side straddle hops
15 cherry pickers
10 tappy taps
1Big Ones
Bernie Sanders “kill switch switch back” up Kiewit Entrance hill
To the football field
100 yard bare crawl
5:24am The THANG
4 stations, 1 push group
Station 1
15 burpees
Station 2
25 raise the roofs
Station 3
25 growiners
Last station has 4 exercises do until all stations are done with exercises, station 4 is by the southwest counter of the track.
20 hand release merkins
15 alarm clocks
20 Carolina dry docks
30 air squats
30 LBC’s
Rinse and repeat until all groups are done
Run around Kiewit trail (north end of track) north to Westchester circle, back up to 156th street, then back to the school.
OMAHA was called at 6:07
6:07 Name-o-Rama and Announcements
Announcements:
Second Friday West-O Happy Hour today – Jukes in Elkhorn – Pre-run at 3:30, HH at 4
Devito will be VQing next Tuesday at the Whetstone!
Prayers:
Star-lord’s cousin Joe is suffering with cancer.
Difficult disciplinary situation at Creighton Prep regarding
COT:
Plan with
Purpose on
Paper brings (Accountability)
Progress
In Life & Leadership, it is important to achieve progress. To do so, one of the great ingredients is Accountability. What does it mean to ‘Put it on a Paper’? This means we need to take the plan from our mind and bring it to light – Share with an acceptably partner. Which will help us seeing the Progress.