Wednesday, December 28th, 2022 | The Danger Zone | 5:15 AM | 24 degrees | Wind 8 mph
PAX (14): Crankbait, Dozer, Trench, Schrute, Girldad, Levy, Rooney, Irish Car Bomb, Razzle Dazzle, Black Tuesday, Sweet Roll, Animal House, Duracell
QIC: Busser
Busser welcomed the PAX to F3, F3 stands for Fitness, Fellowship, Faith
Busser then 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).
Busser shared the mission of F3 to Plant, Grow & Serve small workout groups for the invigoration of male community leadership.
Busser covered the motto is to leave no man behind but leave no man where we found him
Busser asked if there were any FNG’s? No FNGs today
Busser shares with the group he is not a professional.
Warm-O-Rama:
We moseyed from the shovel flags down to the north goal line of the football field and completed (10 IC) Big Boys, Tappy Taps, Michael Phelps, Tclaps, Overhead Claps, Cherry Pickers, and finally Sun Gods (forward and reverse)
Pre-thang:
We started the pre-thang with some Mary: 25 IC Chloe’s, 25 IC Big O’s clockwise, 25 IC Big O’s counterclockwise, 25 WWII’s
Then, using the football field, we side shuffled 30 yards (going left), side shuffled 30 yards (going right), and ran 40 yards to the south goal line where we completed 5 burpees, 5 squat jumps, and 5 knee ups. We limited the reps to 5 to focus on power rather than muscle endurance. This was repeated to get us back to the north goal line.
The Thang:
Starting at the goal line we completed:
5 rounds of: 40 yard dash, Bernie Sanders back to the goal line, 5 plyo Merkins (explode on the push to get hands off the ground)
4 rounds of: 20 yards of walking lunges, backwards walking lunges back to the goal line, 5 plyo Merkins
3 rounds of: 40 yard dash, one foot hops back to the goal line – switching legs at the 20, 5 plyo Merkins
Omaha was called and we returned to the shovel flags
Mary:
Sarpy Slammers
Name-O-Rama
Announcements:
Farva Murph at The Pit on Saturday (5am start), CSAUP on 1/28, Impact Retreat, Burpees across America in January (goal of 100 per day, signup on slack or reach out to Duracell), Fairy Nectar returns on Friday
Prayer Requests:
Black Tuesday’s M had lasik eye surgery and is dealing with complications/infection in her healing, ICB’s uncle Mark passed away on Christmas morning
COT:
It is the time of year for goal setting, but it is also important to take time for positive self-reflection and acknowledge the accomplishments you’ve achieved and the impacts you’ve had throughout the year. Think about the positive impacts you’ve had on you family, your community, your work family, your fellow PAX. Most people are their own worst critics. Although it can be hard, strive for some positive self-thought because I believe it can be a powerful tool.
Busser closed us out in prayer
Aye,
Busser
