11/09/2023, 5:30 AM | The Steel Mill | 32 degrees, 89% humidity, almost no wind – perfect morning in the gloom

Q: Black Tuesday

22 PAX: Mr. Rooney, Korver, Duracell, Parsecs, Long Board, Beans, Clark Kent, Arch, D2, Shocker, Shingles, Mr. Hanky, Pork Chop, ICB, Amadeus, Bobsled, Dozer, Big Rig, Smores, Sweet Roll, Grimace, Black Tuesday

QIC:  Black Tuesday

5:00 AM

As always – the love run had a great crew!  YHC had planned to make it for the pre-festivities, but the universe had other plans in store this day – YHC didn’t make it in time, but did get in one pond lap quickly before the start.

5:30 AM:

Black Tuesday 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.   

Black Tuesday 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). 

Black Tuesday then informed the group that he is not a professional and to modify as necessary.  He recited the creedo – “Leave no man behind, but leave no man where you found him.”

Warm-O-Rama

The PAX moseyed a quick pond lap ½ lap, circled up on the east end of the pond to do the following:

  1. Sun Gods forwards and back
  2. Cherry pickers
  3. Moroccan night clubs
  4. Big ones
  5. Tappy Taps
  6. Runners Stretch – making sure to emphasize taking in the great view of the sky why reaching for the stars!

At the completion of the exercises, the PAX moseyed back to the shelter. 

Thang:

Once back at the shelter – the PAX split into three groups, and YHC kicked up the jams to start the party!  The groups then split up to 3 stations, that consisted of the following exercises.  Stations 1 & 2 completed exercises until the push arrived, station 3 was the push group.

Station 1: 20 reps of each, until push group returns

  1. Curls
  1. Overhead press
  2. Dumbbell Jab – IC
  3. Tricep extension
  4. Arnold press
  5. Goblet squats

Station 2: 20 reps of each, until push group returns

  1. Dumbell WWIs
  2. Sarpy Slammers (with weight)
  3. Flutter kicks with weights raised
  4. Skull crushers
  5. Bent over Rows
  6. Bent over Flys
  7. Tri extension behind

Station 3: Push Group

  1. 5 pull ups
  2. 10 merkins
  3. 15 air squats

Black Tuesday called Omaha at approximately 0605AM, at which point most groups had made roughly 2 laps and made it through 1.5 iterations of the station reps.  

The PAX then circled up at the flag and completed Mary.

  • Sarpy Slammers, 22 to be exact

Mr. Swole changed hands from Mr. Hanky over to the burpee king himself, Duracell.  While I’m slightly concerned for the things Swole may see while he spends the week with Duracell, we’ll be able to say he’s gone places most have never dared venture.  We’re here for you Swole, if you need someone to talk to afterwards…

Name-o-rama occurred after the passing of Swole.

Prayers/Announcements

  • Announcements
    • DZ gear order
    • Thanksgiving will be open both sites in sarpy
    • Leg day – 1000 day challenge at brickyard
  • Prayers
    • Korvers family friend – Rachel, brea – son/brother Tobin passed in a car accident. 
    • Prayers for Hanky’s son in law
    • Millie – Bobsleds aunt passed away. 

COT:

Enjoy life, eliminate stress, keep it simple stupid – don’t overcomplicate things and make yourself unhappy by over analyzing situations. Do you have the essentials, are you alive, remember all the simple blessings you have each day. Thank you!! BT

Related

Leave a Reply