January 04, 2020//Boys Town//AO- Oracle//25 degrees& Beautiful//
31 Pax: Wait time, Room Service, Saul, Pothole, Slick, Placebo, Vandelay, A-Bomb, Two Step, Rancid, Blue Suede, Specimen, Cyclone (Respect!), TC (Respect!), Slow Pitch, Blue Chip, Falafel, Selleck, Ponzi, Khakis (Respect!), Tonight Show, Rollbar, Beta Max, Big One, (FNG)Sandlot (Welcome!), Tater Tot, Reba, Coach K, Tugboat, Thor, Uncle Rico
Q: Uncle Rico
Uncle Rico welcomed the PAX, stated F3 stands for Fitness, Fellowship and Faith. Uncle Rico stated the 5 core principles of F3 and the mission of F3. Uncle Rico also made known that he is not a professional and to modify as needed. PAX moseyed to Warmorama.
- SSH – 20 IC
- Imperial Walkers – 20 IC
- Windmill – 10 IC
- Failure to Launch – 6 I believe
- Plankorama but not to TBQ
The Thang: 3 Man Grinder
Uncle Rico demonstrated a couple exercises that some may not know. Two workout stations, one in each endzone, performed AMRAP. The 3rd person Bearcrawls to the 10 yard line then runs to the other endzone to switch with partner and does AMRAP, partner bearcrawls 10 yards and runs to other endzone to switch with other partner. Repeat through 5 sets of exercises, then run a lap around the track. Rinse and repeat.
- Air Drama
- Jump Tucks
- Sumo Squats
- Imperial Squat Walkers
- Reverse Crunches
- Alternating Shoulder Taps
- Heals to Heaven
- Plank Jacks
- Dancing Chilcut
Uncle Rico called Omaha at 7:46 and PAX on a moseyed back to the shovelflags for Mary.
- Low Dollies – 20 IC
- Box Cutters – 15 IC (thank you Tater Tot)
- LBC’s – 20 IC
- American Hammers – 30 IC (thank you Rancid)
Announcements: Uncle Rico forgot to ask about announcements and prayers
COT: Uncle Rico talked about his struggle during this holiday season and not being able to see his kids. He let the PAX know that F3 gives him purpose and helps him get out of bed every morning to be around them. Also encouraged the PAX to reach out to their brothers if they are struggling because this group is amazing at being supportive and encouraging.
Aye- Uncle Rico