Warm o rama
F3 welcome
FNGs – none
Mission statement
5 core principals
Credo
Not a professional
Explain the exercise today – run, stop at each station, each exercise is 22 reps. Complete as many laps as possible
6am is Omaha. Make your way back to shovel flags.
Warm o Rama
10 sun gods
10 windmills
10 tally taps
The thang – sanatarium spectacular sprint
1 mile loop
4 stations within the mile
Station 1 – werkins, box cutters, air squats
Station 2 – bouncy merkins, flutter kicks, sumo squats
Station 3 – ranger merkins, Freddie mercuries, Bonnie Blair’s
Station 4 – t merkins, big boys, Bobby Hurleys
Mary
Sarpy slammers
Name o Rama
FNG
Prayers and announcements
COT – 2 parts
- Veterans Day – I’m sure you noticed the 22s fit the rep count. That was the number of years my dad served for the Air Force
- When success finds you it’s because you were looking for it. Larry Fitzgerald. I’ve spent a lot of mornings hell even days just going through the motions. Through 6 days of 75 hard I’ve had to put more thought into each decison I make on a daily basis than I have in the last 5 or 6 years. I went through an entire wedding without drinking and had the same amount of fun I would have without the hangover. If I quit today it would make this 75 hard already successful.
Prayers
Dr. Zoro
Great shopping g event
Robin and Rachel
Carpenter
Aye! Korver