PAX: Chiclets (Respect), Julep, Touche, Caruso (Respect, Respect), Woody (Respect), Predator,
Good Looking, Stitches, Doll Face (Respect), Dome, Bald Eagle, Polaroid, Pee Wee, Gunner
(Respect)
QIC: Vandelay
This is my first Q at Cornhusker since the beginning of F3. It has been more than 6 years, and
seems odd to be nervous about leading at one of the OG sites. There was a lot on the line – not
the least of which was not wanting to disappoint many of the East side PAX, but also just not
being out for full beatdowns much of the last 4 months. Regardless, I did not intend to
disappoint Polaroid for inviting me to Q today.
I pre-walked on my own for a while, collecting my thoughts, and when arriving back near the
AO, I met up with the Waldron pack to finish off a couple of miles. After pre – activities, I was
more than happy to greet the arriving PAX for my Q.
I announced our start and thanked everyone for supporting me this morning. I also apologized to
anyone who may have been hoping for a long-distance endeavor because we would be utilizing a
mix of Rehab exercises and some light walk/ runs around the bowl. I reminded everyone that it
is National Grouch Day, and we would discuss the importance of having a great attitude to
present to others today.
We covered the standard Mission, Principles, and Disclaimers.
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration
of male community leadership.
5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a
rotating fashion; and 5) ends in a circle of trust.
Today would be Bruiser-Friendly and easily modifiable for everyone.
Warm-A-Rama
We ran to the top of the parking garage utilizing the ramp and circulating each level. Once on
top the following exercises were completed – very intentionally:
Imperial Walkers – 12 IC
Quadruped Rocking – 10 and 10
Down Dog
Up Dog – rocking on hips
Single knee to chest holds – 3 25 sec holds each side.
T-Shape – with knee bends – observing the happenings in space above us.
Using the stairs, we returned to the main bowl of the AO.
The Thang
Mindfully engage abdominals during each exercise and focus on breathing. This list is from my
prescribed exercise list for disc and lower back rehab. There was much opportunity for mumble
chatter.
– Quadruped Rocking
– Nerve Glide – Supine
– Arm and leg extension lifts
– 1 lap run / walk
– Prone Hip Extensions
– Squats
– Calf Raises
– Twist Exercises- Trunk Rotations
– 1 lap run / walk
6 MOM
Abdominal Bracing – 3 times
Hip Bridges – 12
American Hammer – around the Horn
Circle of Trust
Count-A-Rama and Name-A-Rama ensued- see list above.
Prayers:
– Many PAX with illnesses
– Snowman’s baby
Announcements:
– Third F opportunities on Slack
– October 19- Station to Station run
– Freed to Bleed Posted
– Project Pink’d
– CU Purdue basketball tix opportunity upcoming
– Thankful Trot information will be coming out soon.
Message from the Q – Vandelay:
This is national Grouch Day and this is an easy mindset to get into. Too many people
demonstrate negative attitudes rather than being positive. I am guilty of this myself – probably more than most. Sometimes it is a matter of just keeping to myself, but I need to be mindful of
what this attitude can reflect to others. Keeping others at bay can seem to carry grouchy
characteristics. I challenge all – mostly myself- to make a difference in someone else’s day
today and create a reason for them to smile. Don’t be a grouch.
One additional thought- T-Claps to Bulls Eye. If you haven’t met him- make the effort. His VQ
is today, and he is accelerating quickly with a great attitude.
I closed us in prayer. Thanks, Polaroid, for inviting me to Q at Cornhusker Handicap.
Aye!
Vandelay
