Date Time Group: 06NOV2020 0515
AO: The Combine
Weather: 39F, mild
PAX: (14) Hard Hat, Skipper, FDIC, Tube Socks, Chucky, Bubbles, Sparty, Splinter, Pantyhose, Cataracts, FNG(Skyline), Birdman, Nailed It, Nightcrawler
0515 YHC greeted the PAX. This is F3. Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Five CorePrinciples: Free, Open to all men, always held outdoors, peer ledin a rotating fashion, and ends in a Circle of Trust. Welcomed FNG, Shane. Disclaimer: I’m N.A.P. so you M.A.N.
Warm-O-Rama Mosey to NW corner of parking lot. Circle up. • SSH IC x 10• Imperial Walker IC x 10• Birddog IC x 10• Groiner x 10• Merkin IC x 10
Pre-Thang Mosey to base of hill West of Kiewit. Run up…1. 60-70% effort2. 70-80% effort3. 80-90% effort4. 90%-Max effort
Form work on Squat x 10: PAX face a wall with toes 2-3 inches from the wall. Perform a squat (crease of hip drops below knee height) and return to standing. Execute 10 reps with toes as close to the wall as possible without falling back.
The Thang On or next to track with cinderblock. Move around track performing…1. 4 walking lunges (single leg, block in front or back squat position)2. 4 blockees3. 4 thrusters, rinse & repeat
*Modification Rx No block = 4 walking lunges, 4 burpees, 4 squats, rinse & repeat• Every 5 minutes PAX jogged a 400, moderate pace. • At the 15-minute mark PAX jogged a 200; finished with max effort sprint goal post to goal post.
Name-O-Rama, Announcements, Prayers: 1 FNG (Skyline), Veterans Day Respect Ruck 10 miler on Sat. Nov 7th starting at 0530. Arrive 15-20 minutes early to load up rucks w/ donated hygiene gear to deliver to New Horizons Homeless Services for Vets at 9-mile mark. Prayers for schools, teachers, parents, & kids looking at the possibility of going remote again. Prayers for our country throughout the election. Q-Source on “Prayer” at Karma Coffee following.
CoT: On the Twitter pre-blast I posted a gif from the movie Shawshank Redemption, where Red (Morgan Freeman) tellsAndy Dufresne (Tim Robbins), “Hope is a dangerous thing. Hope can drive a man insane.” Hope IS a dangerous thing… in prison! Men, we are not IN prison! We cannot allow ourselves to feel hopeless or imprisoned by our own perceptions, or those posited by the world around us.
I’ve always loved the concept, Memento Mori, which translates to “remember death” or “remember that you must die”. In Meditations Marcus Aurelius writes, “You are a little soul carrying about a corpse… When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love… Dwell on the beaty of life. Watch the stars, and see yourself running with them.” Look up at the stars, brothers! Breathe in the crisp air this morning. Feel it in our lungs. Hug our children and our spouses. Do something meaningful right now, today! “Do not act as if you had a ten thousand years to throw away… your days are numbered. Use them to throw open the windows of your soul to the sun. If you do not, the sun will soon set, and you with it.”
3rd F: Sparty took us home.