November 1, 2023, 5:15am | Mt. Olympus | Papillion, NE | 21 degrees + 32% humidity, 7 mph wind
# of PAX 9
Q: Nae Nae
4:45AM Pre-Run: G-String, Fun Dip, Double Dip, Chernobyl, Busser, Nae Nae, Cobra Kai, Ray Bans. Solid group of HIMs to share the pre-run with.
G-String, Fun Dip, Double Dip, Chernobyl, Busser, Nae Nae, Cobra Kai, Ray Bans, Oscar
Nae Nae welcomed the Pax promptly at 515amand covered the 5 core principles of F3 and the credo.
1. Open to all men
2. Always Free
3. Always outside
4. Led in a rotating fashion
5. Ends with a Circle of Trust (COT)
Warm Up
- Cherry Pickers
- Imperial Walkers
- Big Ones
- Tappy Taps
Mosey — 1 lap around the track. The guys shared some good stories from their activities the night before with their families. It was chilly, so we kept a nice mosey pace. We were going to go for another lap, but someone asked to quit. I made an exception.
Nae Nae set up the main exercise. PAX split up into groups of 2. There was one group of 3. This was a 2-man grinder. The PAX carried their coupon across the football field. Some used their coupon for their core workout. The PAX were able to get through the list of exercises. Nae Nae called Omaha and the PAX did 10 Blockees in cadence as a group. Lots of good mumblechatter going on during the workouts. The guys pushed it. Who knew flutter kicks for three minutes would be a challenge?!?
2-Man Grinder/Amrap
East Side
West Side
LBCs
Goblet Squats x 25
Frozen Freddies
Overhead Press x 25
Flutter Kicks
Blockees x 15
Big Boy Sit Ups
KB Swings x 25
Heels to Heaven
Curls x 25
Announcements:
- Toys are being purchased for the Toy Drive this Saturday. Meeting at 9am in the parking lof of Walmart at Lake Manawa.
- Flag pass on Friday. Eh has his VQ at the Farm on Friday.
Prayer Requests:
- Prayers up for G-String’s uncle.
- Prayers up for Nae Nae’s friend.
COT:
- When things get tough, don’t be selfish and look in. Continue to look out and look for other HIMs to support.
Ares Shield:
- Ray Bans to Busser…well deserved! A couple of great HIMs there.
***Special shout out to all of the HIM for showing up and extra shout out to G-String for allowing me the opportunity to Q.
Nae Nae – Aye!