12/27/2023, 5:15 AM | The Danger Zone | 29 degrees 91% RH. Icy conditions around the AO.
8 PAX: Sun Dance, Ray Ban, Trench, Rooney, Magnum, D2, Longboard, Black Tuesday
QIC: Black Tuesday
4:40 AM: Pre-runners included trench, Sundance and Ray-Ban
5:15 AM:
Black Tuesday welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Black Tuesday then recited the 5 core principles of F3. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Black Tuesday then informed the group that he is not a professional and to modify as necessary. He recited the creedo – “Leave no man behind, but leave no man where you found him.”
Warm-O-Rama
The group got a little stretch-O-Rama in, consisting of Sun gods, cherry pickers, Front leg stretch, tappy taps, Big Ones. The ice made tapping taps a little more risky than normal, but all the PAX made it out without injury.
The PAX then moseyed over to the south side of the school and split into two groups and performed the following:
- Partner 1 – Plank
- Partner 2 – exercises (then swap with group 1)
- LBCs x15 IC
- Mercury’s x15 IC
- Low Dolleys x 15 IC
- Burpees x 5
Pre-Thang
The PAX then moseyed over to the circle in front of the school, for the next group of exercises that consisted of the following: 3 sets – 20 squats, 20 merkins. At the completion – the PAX then moseyed back to the field.
Thang
Once back at the entrance to the stadium, BT briefed the PAX on the THANG. It consisted of Exercises at the top of each main set of stairs (x4), moseying down the stairs and run a lap and continuing to the next set of stairs (1.25 laps). Rinse and repeat till Omaha.
Station 1 – Derkins x 18, Dips x 18
Station 2 – Hand release Merkins x 18, Chuck Norris Merkins x 18
Station 3 – was planned to be – Air Squats x 30, Johnny Dramas x 25, ended up being 55 core as the sheet blew away and YHC got the stations mixed up! All good, more cores good in prep for the Great Wolf Lodge swimsuit bod.
Station 4 – Cloeys x 18, LBC x 18, Flutter Kicks x 17
Omaha was called at 550 and the PAX returned to the flags.
Mary:
- Sarpy Slammers, 8 IC
Name-o-rama occurred immediately after.
Prayers/Announcements
- Announcements
- CSAUP
- D2 VQ at steel mill tomorrow
- Prayers
- N/A
COT:
36th bday, happy for that, hurting because of Randy. 6-9 months ago Randy mentioned some health concerns, it was determined to be cancer and in my head I envisioned the worst case scenario of having to drive to his funeral. Unfortunately that worst case scenario played out last week. The bigger point is here, I wasted a lot of time worrying about the worst case and letting it hang over me – when I could’ve been embracing the time Randy had. Nothing is guaranteed, make the most of every day, don’t let hurdles or rough patches get you down, think of others and EMBRACE IT ALL.
Thank you!! BT
