Tuesday, Nov 26th, 2024 | Cornhusker Handicap | Stinson Park 

AO: Cornhusker Handicap

PAX: Polaroid, Doll Face, Stitches, Carusoe, Greenhouse, Invictus, Scoober, Moosh, Woody, Predator, Snidely

FNGs: Kenny O. = Moosh

Q: Snidely

Count: 11

Conditions: 22 deg F Wind 10 mph S = windchill of 13 deg F. It’s chilly, baby!

INTRO: I welcomed the PAX to F3. I brought up our five core principles of F3.  1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT). Next, I stated the mission is to Plant, Serve and Grow small workout groups for the invigoration/reinvigoration of male community leadership. The credo of F3 is to leave no man behind, but leave no man where we found him. I reminded folks that I am not a professional, so modify as necessary.

There was one (1) FNG today.

The bluetooth speaker gave up, but luckily the other PAX had a backup! We gotta have tunes during this grueling of a beatdown.

Warmup: Windmills 10 IC, Tappy Taps 10 IC, Big Ones 10 IC, Fickle Swings 10 OYO

THE THANG

Round 1

  • Iron Wolf Merkins x 5 (is a 22-count merkin complex consisting of 6 merkins with exercises in between):
    • Counts
      • 1-2 Merkins, 
      • 3-4 Alternating Shoulder Taps, 
      • 5-6 Merkins, 
      • 7-8 Alternating Shoulder Taps, 
      • 9-10 Merkins, 
      • 11-12 Right Knee cross over to Left Arm, 
      • 13-14 Merkins, 
      • 15-16 Left Knee cross over to Right Arm, 
      • 17-18 Merkins, 
      • 19-22 Mike Tysons.
    • The tough thing about this routine is developing a cadence/rhythm. Once the PAX went through it a couple of times, they got the hang of it, but it didn’t make it suck any less.
    • The FNG was doing all right… time to crank it up a notch.
  • Wilt Chamberlains x 1:
    • In remembrance of the exercise’s namesake single-game scoring record in the NBA — 100 points — the cones placed 100 ft from start and the exercises had 100 counts. This was completed on OYO.
      • First Cone: 100 LBCs (not in cadence)
      • Second Cone: 100 squats — get low! 
      • First Cone: 100 flutter kicks each leg
      • Second Cone: 100 lunges (50 each leg)
    • The faster people took a lap while the six finished up.
    • The FNG was keeping up. Nice…
    • Met back at the playground for the toughest activity of them all.
  • Shoulder Burners x 1: 
    • No breaks… 20 Merkins; 20 Count Planks; 20 Alt Shoulder Tap IC; 20 Count Plank; 20 Carolina Dry Docks; 20 Count Plank // Stand and Recover 20 Seconds
    • Without putting your arms down… Sun Gods – 10 IC and Reverse; Cherry Pickers – 20 IC; Chinooks – 20 IC; Overhead Claps – 20 IC; Seal Claps – 20 IC; Raise the roof – 20 IC; 
    • Recover
  • Everyone, including our FNG, was feeling the burn. How do something like arms feel so heavy? Feel the tension… feel the burn.
  • We took a lap so the blood could come back to our arms.
  • Repeat

Round 2

  • Back to the top!
    • Only made it through 3 sets of Iron Wolf Merkins before Omaha

6MOM: 

  • 60 count Plank (because why not? the PAX argued and said this wasn’t 6MOM-worthy, I said bullshit! Plank and plank some more!)
  • 15 IC supermans
  • 15 IC heel touches/penguins
  • 15 IC Rosalitas
  • 30 count Iron Cross
  • American Hammers Rancid Style x 1 round

Videorama: Done and posted

Announcements and Prayers: 

  • Thankful Trot this Thursday; alternate sites and times this Thursday!!!
  • Food drive – drop off at the Woodshed this Friday
  • Save the date for CSAUP, January 4; see Slack and Twitter for announcements
  • Impact Retreat Jan 6-8; see Slack for announcements
  • Abide Sign ups, Dec 14; see Slack for announcements
  • Prayers for Snowman, Mrs. Snowman, and Baby Snowman
  • Prayers answered for Baby Everett
  • Prayers for Snidely’s MIL in hospice
  • Prayers for Mrs. Greenhouse – potential job change

COT:

  • Purposefulness with date night and strengthen your relationship w/ your M.

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