Site: The Berm
Site Q: Al Borland
Conditions: 20 degrees and calm
Q: Lite-Brite
PAX: 16. TC, Back Country, House Party, Bouncer, Schnitzel, Al Borland, Motorboat, Sparty, Truly, Steeple, Old Spice, Longneck, LPC, FNG Barefoot, Greenhouse, Lite-Brite
FNG: 1 FNG – Barefoot.
5:15am
F3
-Fitness
-Fellowship
-Faith
5 Core Principles
-Free
-Open to all men
-Always held outdoors
-Lead in a rotating fashion
-Ends with a COT
F3 Mission Statement
-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership
Disclaimer
-I am not a professional, modify as necessary
Mosey to the bball court
Warm-A-Rama:
Sun Gods Forward (x15 IC)
Sun Gods Reverse (x15 IC)
Raise The Roofs (x15)
Cherry Pickers (x15 IC)
Moroccan Night Clubs (x15 IC)
Merkins (x15)
Tappy Taps (x15 IC)
Big One’s (x10)
Runner Stretch R (10 Count)
Runner Stretch L (10 Count)
Air Squat (x30)
5:30am
Counted off into four groups of four. We had the perfect number 16 for this partner grinder.
#1 Paddy Cake Station (Push Group)
-20 Paddy Cake Partner Merkins
Push AB group
#2 AB Group (AMRAP)
Round 1 – Partner leg push downs (x10 each and switch)
Round 2 – Partner Big Boys
Round 3 – LBC’s
Round 4 – Heel touches
Push Coupon Group
#3 Coupon Group (AMRAP)
Round 1 – Coupon Curls
Round 2 – Coupon Press
Round 3 – Coupon Swings
Round 4 – Coupon Overhead Press
Push Lower Group
#4 Lower Group (AMRAP)
Round 1 – Air Squats
Round 2 – Bobby Hurley’s
Round 3 – Sumo Squats
Round 4 – Imperial Walkers w/ Squat
5:50am
Name-O-Rama
FNG Barefoot
Prayers:
- Sparty’s family Steve age 50 past away
- LPC M’s Grandfather
- Injured PAX
- Omaha Police Dept and all the recent activity
Announcements:
- Feb 11 Cold Plunge Toto
- Feb 11 Heartland Hope Vandelay
- Feb 16 Brickbuilder Scholarship at MCL
- Nugent HOF at Bryan
CoT:
I need to change the internal dialog and work on overcoming this victim mentality that the world is out to get me that I’ve had. I’ve been trying to work on this for a while. I analyze my habits and the environment I surround myself with to see what it all stems from.
I feel like I’ve wasted a lot of time worrying about the negative and need to do a better job of taking more time to focus on the positive. I don’t have an answer on when or how to change so I’m just going to talk about it because it’s on my mind. I hope I can help inspire someone that may be experiencing something similar to talk about it and come up with ideas as well.
Al Borland took us out in Prayer!
Thank you,
-LB 💡