10.30.19 Paradise Island: Mile a Minute-Back Blast

AO: Paradise Island Q: Gunner

Mile a Minute

Dark and 24 degrees – Jean Claude, Splinter, Blue Suede, Khakis, Slow Pitch, The Plague, FDIC, Othello, Blue Chip, Spinal Tap, Wait Time, Safe Ride, Firewalker, Arm Bar, Bubbles

Stated F3 Mission and the 5 F3 Principles

The Thang: Embarked on a 3 mile run!

Short Mosey about ¼ Mile to Warm O Rama lap around the track to Warm-O-Rama and did:1. Goof Balls 15 IC2. SSH 15 IC3. Hillbillies 15 IC4. Merkins 10

At ¾ mile marker – stopped in grass lot and performed1. Rosalitas – 15 IC2. Wind Shield Wipers -15 IC3. Bay City Scissors – 15 IC4. 10 Werkins – 10 Merkins – 10 Derkins

At 1-1/4 Mile marker – stopped in parking lot1. J-los 162. Australian Snow Angels – 12 IC3. 10 Werkins – 10 Merkins – 10 Derkins

At 2-1/4 Mile marker -stopped at Regency Lake parking lot1. Crunchy Frog – 25 IC2. 007 – 153. American Hammers – 20 IC4. American Hammers – 15 IC

Finished 3 mile run at the flags

Performed 30 SSH and 35 Calf Raises 

Conducted Announcements 

COT – Shared a story of Explaining the religious values and principles of F3 Omaha to a volunteer at Heartland Hope Mission.

Closing prayer

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