Tuesday, December 12th, 2023 | Catamount | 5:15 AM | 31 degrees | Wind 7 mph

“String of Lights”

PAX (16): Maaco, Ferdinand, Icy Hot, Korver, KOA, Girl Dad, Farva, Rayban, Swiper, Black Tuesday, ICB, Busser, Low Flow, Grimace, Gigablast, Schrute

QIC: Schrute

Missy (2): Farva, Schrute

Pre-Runners (7): Maaco, Ferdinand, KOA, Farva, Rayban, Swiper, Low Flow

Schrute welcomed the Pax to Catamount

F3 stands for Fitness, Fellowship, Faith

Schrute shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.

Schrute then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).

Schrute covered the credo and asked if there were any FNG’s. Nope.

Schrute informs the group he is not a professional

Pre-thang

We moseyed to the turf, circled up at the 50 and performed the following:

  • Toe taps 10 IC
  • Big Ones 10 IC
  • Cherry Pickers 10 IC

That’s it for the field, we only went to show off the best turf in F3 Omaha.

Schrute tells the PAX to cat crawl up the hill.

Schrute then instructs the PAX to wall sit while he explains the beatdown.  We are going to mosey through the neighborhood performing a “String of Lights”.  Each house we find that has Christmas lights on we will stop and perform 3 exercises: Legs, Arms or Chest, and Core.

The Thang:

String of Lights

Mosey through the neighborhood.  Stop at homes with Christmas lights.

PAX take turns choosing and leading exercises. Each PAX member had a turn to lead an exercise.  We moseyed between 2 and 2.5 miles.

Schrute called Omaha at 5:55 and we moseyed to the NW corner of the school for some Mary and NOR.

Mary

  • Sarpy Slammers Rancid Style IC

Name-O-Rama (see names above)

We then moseyed back to the flags for announcements, prayer & COT

Announcements

  • Freed to Bleed
  • CSAUP
  • 12/30 Sarpy Leadership pass
  • 12/31 Farva Murph
  • Jan 4-6 Impact Retreat
  • Halfway House Sunday
  • Titan Alley Flag Pass next Monday

Prayer Requests

  • Randy
  • Gigablast’s Aunt

COT – I shared how stressful work has been and how I had a sign that has been keeping me motivated.  Months ago I brought my 13-yr old 2.0 to work and she made some post-it notes that I would later find.  There was one note that I didn’t find for a couple months.  When I found it I just stuck it under my keyboard and forgot about it.  Fast forward a couple more months and I was reviewing resumes for a contractor position.  As I was leaving I slid the resumes under my keyboard to sort of hide or keep them out of plain sight, that’s when the post-it note popped out.  I grabbed it and read it.  It was what I needed to hear.  The note read “I know it’s tough sometimes, but you got it!” and she signed her name.  The timing couldn’t have been better.  That note has kept me motivated through this difficult, busy and stressful time.  I know things will turn around and improve in time.

Schrute took the PAX out in prayer.

Aye – Schrute

Picnic Table Station

Perform exercise AMRAP until pushed

  1. Derkins
  2. Step-ups
  3. Dips
  4. Jump ups
  5. Incline Merkins
  6. Bulgarian Split Squats

Once pushed, run to West cone
Every time you pass the West cone you add a burpee

      1st pass = 1 burpee
      2nd pass = 2 burpees…

Then go to the core station (south cone)

Core Station

Perform exercise AMRAP until pushed

  1. Freddie Mercury
  2. LBC
  3. Heals to Heaven
  4. Heel Touches
  5. E2K (elbow to knee)
  6. Big Boys

When pushed go to the Picnic Table Station

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