10/18/2022, 5:15 AM | The Catamount Complex | 22 degrees
Pre-Run: Bunny Slope, Farva, Q Tip, Animal House
11 PAX: Black Tuesday, Bunny Slope, Duracell, Farva, KOA, Larry Legend, Q Tip, Schrute, Styx, Wolverine, Animal House.
QIC: Animal House
Animal House arrived early and watched Bunny Slope and Farva take off on a blistering paced
pre run. He preceded to set-up and then ran with Q Tip.
5:15 AM Animal House 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. Animal House then attempted to recite the F3 Credo and failed miserably. Here is the correct version: Leave no man behind but leave no man where you find him.
Animal House 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).
Animal then informed the group that he is not a professional and to modify as necessary.
We had no Friendly New Guys (FNG’s)
Mosey to the track and run a lap then circle up at the 50
Warm-o-rama
- 15 Side-Straddle Hops IC
- 15 Tappy-Taps IC
- 5 Forward Sun Gods IC
- 5 Backwards Sun Gods IC
- 10 Big Ones IC
Mosey for a lap
Cut a Flip
- 5 Merkins followed by 5 Big Boys (10 rounds)
Mosey for a lap
Contra-Burpee-Broad Jumps (West goal line)
- 1 Broad Jumps, 1 Burpee
- 2 Broad Jumps, 2 Burpee
- 3 Broad Jumps, 3 Burpee
- 4 Broad Jumps, 4 Burpee
- 5 Broad Jumps, 5 Burpee
- 6 Broad Jumps, 6 Burpee
- 7 Broad Jumps, 7 Burpee
- 8 Broad Jumps, 8 Burpee
- 9 Broad Jumps, 9 Burpee
- 10 Broad Jumps, 10 Burpee
Mosey for a lap
Failure to Launch (East end zone)
- Hold Al Gore Pax take turns counting to 10, then tuck jump back to Al Gore
Mosey for a lap
Cut a Flip
- 5 Werkins followed by 5 LBC’s (10 rounds)
Mosey back to shovel flags
We then completed Name-a-rama and discussed prayers/announcements. Lots going on in F3 Omaha and in all of the PAX’s lives.
Message:
- Animal House discussed the current state of Jr. Titans Football and Evan’s Middle School Basketball tryouts.
- Persevere through adversity and be that foundational rock for those around you.
Aye, brothers! Keep accelerating! AH
