February 27,2021 | AO Halleck Park, Papillion | Weather: Clear, 32°, Very Icy
PAX: Trench, Tony the Tiger, Ear Tag, KOA, Fire Marshal Bill, Beta Max, Gipper, Ferdinand, Baby Shark. Rooney, Marve, Arch , Levy, Swinger, Firewalker, Squeaky Clean Q: Gunner
Performed the F3 Morning Greeting and cited the F3 Mission and 5 Core Principles. No FNGs took part in the beatdown, so we moseyed out from the shovel flags to Halleck Park’s Arboretum to perform Warmarama.
Part 1 Warm-O-Rama
- 12 IC Don Quixiotes
- 12 IC Sprinklers
- 12 IC Mountain Man Poopers
- 10 IC Arm Circles in Plank
After Part 1 we moseyed around the Arboretum Trail and performed Part 2 of Warmarama
Part 2 Warm-O-Rama
- 12 IC Dancing Bears
- 12 Turkish Get-Ups
- 12 IC Blades of Steel
- 10 Yoga Toe Taps
Moseyed over to near Blondy Ruff baseball field for Set 1 the Pre-thang. The Pre-Thang consisted of these 4 exercises, but the Pax executed 1 set and we moseyed further for the next set located at a minimal icy location in the Arboretum.
Pre- Thang
15 IC Mummy Kicks
15 Squat Jacks
15 IC High Knees
10 Dive Bombers
Repeated for a total of 3 sets at increased speed
The Work Out-
The workout took place at the north soccer fields. A classic 2-man grinder. One partner performed the exercise as the other partner ran across the field, up to the Papio Trail, performed 3 burpees and returned to switch.
AMRAP Each Exercise until your partner comes back.
- Flutter kicks
- Groiners
- Canoe-Style Hammers (American Hammers with a rowing motion)
- Carolina Dry Docks
- Pickle Pointers on tip toes
- Seal Jacks When Partner is halfway Smurf Jacks
- Rosalitas
- Crab Cakes
- Big O’s On your 6 and make an O with legs Switch directions OYO
- Carolina Wine Mixer – Perform Makhtar N’ Diayes and a merkin
- Inverted Toe-Touches
- Plank Jacks
- Lying Down – Windmills
- Monkey Humpers
- Mountain Climbers
Pax circled up for 3 sets of Johnny Dramas (1 parallel, 1 toes in, 1 toes out)
Announcements & Prayer requests
Half marathon on Sunday
4x4x48 run
Prayers for family’s with new babies and about to have babies
Beta Max announced a workout group for Ms that is happening. Pax are the DM Beta Max for details
COT
At times, when leadership seems just complex with so many different characteristics and actions, implementing “I am Third” to any situation goes a long way and an easy concept to remember when in a leadership position. Demonstrating that the other person or people in your concentrica have more of a priority than your own self-interests, is fundamental aspect leading and motivating others. The “I am Third” philosophy is a great fall back.
