Friday, December 15th, 2023 | Rampage | 5:15 AM | 38 degrees | Wind 3 mph | Light Rain
Rampage
PAX (11): Farva, Tenacious D, Mayme, Boss Hogg, D2, Beans, Razzle Dazzle, Low Flow, Animal House, Shingles, Schrute
QIC: Schrute
Missy (5): Farva, Boss Hogg, Razzle Dazzle, Low Flow, Animal House
Pre-Runners (6): Farva, Boss Hogg, Razzle Dazzle, Low Flow, Animal House, Schrute
Pre-ruckers: (2): Beans, Shingles
Schrute welcomed the PAX to Rampage.
Schrute shares that F3 stands for Fitness, Fellowship, Faith
Schrute covered the 5 core principles of F3.
- Open to ALL men.
- Always Free.
- Always held outdoors
- Led in a rotating fashion
- Ends with a Circle of Trust (COT).
Schrute shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind but leave no man where you found him.
Schrute asked if there were any FNG’s? No
Schrute shares with the group he is not a professional and modify as necessary. He tells the PAX that at one point during the beatdown we are going to the field to spell S-A-N-T-A so to track our location on their watches.
The Thang:
Mosey to the circle drive
Shoulders 15 each IC
- Forward Arm Circles
- Backwards Arm Circles
- Moroccan Night Club
- Chinooks
- Shoulder Press
- Seal Claps
- Overhead Claps
- Cherry Pickers
Mosey to the South wall
Wall work
- Australian mountain climbers 20 IC
- Wall sit 30 seconds – led by Farva
- Chicken peckers 10 IC
- Wall sit 30 seconds – led by Low Flow (for some reason he did balls to the wall)
- Donkey Kicks 10x
- Wall sit 30 seconds – led by Razzle Dazzle
Mosey to the field – there was no gate unlocked so we found a weakness and performed a B&E (breaking and entering) through a chained gate where the latch was loose.
Schrute led the PAX on a mosey on the field to spell S-A-N-T-A
After each letter Schrute asked the PAX for help choosing an exercise that started with the letter we had just traced.
S – Squats
A – Air squats
N – ‘Nother round of air squats
T – Twas air squats again
A – (skipped) we called Omaha on that and went to the bleachers
Bleacher work
- Deep lunge walk up the bleachers
- At the top we performed using the high railing:
- 15 Dips IC
- 15 Derkins
We left the bleachers and went to the concession area where the following was performed:
- Merkin Train 10x
- Big Boys 10x
- Rinse & repeat
The merkin train was a crowd pleaser, it’s both difficult and hilarious because of how uncomfortable it is to perform. IYKYK – should have been there!
We moseyed to a short retaining wall where the following exercises were performed:
- Dips 15 IC
- Derkins 15
- Jump-ups 15
- Dips 15x
- Bulgarian split squats
We then moseyed back to the flags.
Mary: PAX had to sit and lay down on the wet cement (something mostly avoided during the beatdown), as the rain was picking up a bit at the end of the beatdown.
- LBC’s 20 IC
- Low Dollys 20
- Heel touches 20 IC
- Sarpy Slammers Rancid Style
Name-O-Rama (see above)
Announcements:
- Freed to Bleed next Friday
- CSAUP sign-up
- 12/30 Sarpy leadership
- 12/31 Farva Murph
- Jan 4-6 Impact Retreat
- Halfway House Sunday
- Flag Pass from Ear Tag to Razzle Dazzle on Monday at Titan Alley
Prayer Requests:
COT: Schrute shared about a new co-worker whose daughter has a medical issue and how he asked the department to pray for her during an all department meeting. She really appreciated the support. Schrute told the PAX he believed in the power of prayer, it’s something we do in our COT’s and was the first time he had tried it at work and it was well received.
Schrute closed us out in prayer.
Aye,
Schrute