09/16/2021, 5:30am | The Sandlot| 64 degrees, 83% humidity

12 PAX: Baby Shark, Borat, Ear Tag, Fire Walker, Haggis, Knobs, KOA, Michelin, Schrute, Squeaky Clean, Tony the Tiger and Animal house

QIC:  Animal House

5:00am Pre-Runners— Fire Walker and Animal House

5:30am Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   No FNGs today,

Animal House then covered the 5 core principles of F3.  1) Free of charge. 2.  Open to all men.  3) Held outdoors, 4) Peer ed in a rotating fashion and 5) Ends with a Circle of Trust (COT).

Animal House informs the group: I am not a professional, it is important to remember to MODIFY as needed during the beatdowns. If you want to go harder – go harder. If you have not exercised in a long time, slow down. Don’t hurt yourself or even worse, get discouraged. Just show up, work hard and give it your best. That is all that matters. We are not here competing against one another; we are here to help each other on this journey. I am proud of each of you for showing up at 5:30 AM to exercise and support each other!

The-Thang

As a group we did the following:

·       Run to the cone (.275 miles) and back (0.55 miles)

·       15 Tappy-Taps IC

·       Run to the cone (.275 miles) and back (1.1 mile)

·       15 Finkle Swings each side – Do these in cadence

·       Run to the cone (.275 miles) and back (1.65 miles)

·       15 Forward Baby Arm Circles IC

·       Run to the cone (.275 miles) and back (2.2 miles)

·       15 Backwards Baby Arm Circles IC

·       Run to the cone (.275 miles) and back (2.75 miles)

·       10 Imperial Stormkickers – Do these in cadence

·       Run to the cone (.275 miles) and back (3.3 Miles)

·       10 Rockette Hillibillies – Do these in cadence

·       Run to the cone (.275 miles) and back (3.85 Miles)

Animal House called ‘Omaha’ at 6:10 AM  

PAX finished at the flags, did 24 Sarpy Slammers and then completed Name-o-rama.  See above.

Announcements/Prayer Requests: 

·       Iron PAX

·       KOA has Vala’s tickets and he handed them out after the beatdown

·       F3 @ Vala’s on Sunday, September 19. Gates open at 11 AM

·       All F3 sites and PAX

·       Those struggling with setbacks and illnesses

COT: Animal House discussed ‘Doing the right thing” and when you can, going that extra mile to make an impact. 

Thanks to all of the PAX that ventured out to get down and mosey!  Cheers to each of you and for many more to come – Animal House

F3Omaha - 2096 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Sandlot

Leave a Reply