Wednesday, December 20th, 2023 | Top Rope | Aldridge Elementary School | 28 degrees, Couldn’t ask for better weather for a December beat down!
27 PAX: Star-lord, Steeple, Jukebox, Longneck, Da Fridge, Greenhouse, Summercatch, Lance, Mrs. B, Vespa (R), Barndoor, Cheap Seats, Flatstick, Sandworm, Amazing, Doppler, Superfly, Canadian Bacon (R,R), Lemu (R), Babyback, Papa Smurf, Walleye, Red Dirt, Slow Clap (R), Cupid, Haboob, Bernie,
QIC: Star-lord
5:30 am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 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).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
5:32 am – Warm-o-rama
Did a quick mosey to field next to the West Papio Trail and did the following exercise:
15 Side-straddle hops (IC)
10 ‘Merkins
10 Werkins
10 Diamond ‘Merkins
10 Carolina Dry Docks
10 Air Squats
10 LBC’s
10 Lunges
10 Frozen Freddies
10 Goofballs (IC)
10 Calf Raises (IC)
5:25 am – Beatdown:
Counted PAX into bruiser/ruckers and the non-bruisers.
Bruisers broke off to the right on California St with 5 cones stretched out along their 1.99 mile course. First cone was 20 ‘Merkins and 20 Air Squats, second cone was 20 Werkins and 20 LBC’s, third cone was 20 Diamond ‘Merkins and 20 Lunges, fourth cone was 20 Carolina Dry Docks and 20 Frozen Freddies, Fifth Cone was 20 ‘Merkans and 20 Goofballs. Pax then rucked down Cass St to the Flags.
Non Bruisers broke off to the left on 164th St and ran for 2.86 miles with 5 cones with the same exercises.
We all met up at the Flags and did a ring of Calf Raises to make sure we were all up and ended with American Hammers Rancid Style
6:10 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Farva Murph – 31 Dec
– 4-6 Jan Impact Retreat
– CSAUP officially 27 Jan
– Friday 22 Dec Freed to Bleed
– 1 PM Lunch at Heavy Brewing
– Bring Fam that is visiting to Beat Downs over holiday season if able
– Friday 22 Dec, Lemu will be leading the start of the 12 days of Christmas beatdowns at the Armory
– Whetstone and Helix will be converging at Trident on Tuesday, 26 Dec
Prayers:
– Superfly’s Sister Becky and son Liam through difficult time
– Macanudo and his M Teressa as she recovers
– Brad Feeken for his continued recovery from surgery and continued bout with cancer.
COT:
When life is at cross roads find structure and control what you can, but trust that the Lord has a plan for you, no matter how much in the moment it feels like you are just tumbling along aimlessly. If I don’t see you in the gloom before I wish you and your family the Merriest of Christmas and I trust I’ll see you again before the New Year. God Bless!
Cheers,
Star-Lord