11/17/2021, 5:15am | The Danger Zone | Papillion, NE | 47 degrees, winds 10-12 MPH and clear skies

“Make Your Bed”

# of PAX:  18

QIC:  Borat

0440 Pre-Run

PAX: DoubleDip, AnimalHouse, BabyShark, Trench, Gobbler, Echo

0515 Beatdown

PAX: GirlDad, BabyShark, Feeny, Trench, Shrute, Echo, FunDip, Supe, TruckStop, IrishCarBomb, AnimalHouse, LincolnLog, EarTag, Rooney, DoubleDip, Gobbler, Levy and Borat

Borat welcomed the Pax promptly at 0515 to F3 – reminding them F3 stands for Fitness, Fellowship and Faith. 

Borat then recited the missions statement: Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Next, the 5 core principles were covered: Free of charge, Open to all men, Held outdoors, Peer led and Ends with a COT.

A disclaimer was provided ahead of Warm-A-Rama: He is not a professional. The exercises today are merely suggestions so modify as necessary. Know your limits and do the best you can.

Borat provided an overview of today’s beatdown and instructed the Pax to mosey ¾ of a lap on the track and to meet in the area behind the south end zone for Warm-A-Rama. 

It was asked if there were any FNG’s. None were present.

Warm-A-Rama: Open area behind the south end zone

  • 20 Side straddle hops: IC
  • 20 Overhead arms claps: IC
  • 15 Windmills: IC
  • 10 Big ones: IC

Pre-Thang: Agilities

Borat had the Pax line up on the goal line and complete agility exercises to the 40-yard line and back. The below were completed. The Pac Al Gored to the 6 upon completion of each iteration. 

  • High knees
  • Carioca
  • Butt-kicks
  • Side shuffle
  • Sprint

The Thang: Around the track stations – muscle group (Pax Pairs)

Borat instructed the Pax to pair up for the Beatdown. Pax pair were assigned a starting station 1 through 4. Borat had 4 cones representing stations around the track. We then completed the following until Omaha:

  • Station 1: Cardio – Sprint up bleacher stair, complete below exercise across landing. Go down stairs at opposite end of landing and move to station 2.
    • Round 1: Walking lunges, alternating
    • Round 2: Bear crawl
    • Round 3: Crab walk
  • Station 2: Core
    • Big Boys (20)
    • Heel Taps (15 IC)
    • Freddie Mercury (15 IC)
    • Low Dolly (20)
    • Mosey to station 3
  • Station 3: Arms/Shoulders
    • Alternating Should Taps (15 IC)
    • Carolina Dry Docks (20)
    • Merkins (20)
    • Cherry Pickers (15 IC)
    • Mosey to station 4
  • Station 4: Legs
    • Air Squats (20)
    • Bobby Hurleys (15)
    • Johnny Bravos (calf raises) (20)
    • Monkey Humpers (15 IC)
    • Mosey to station 1

Borat called Omaha at 0550.

Pax were instructed to mosey to the 50-yard line and to circle up for Mary. 

Mary: 50-yard line

  • 15 Flutter kicks (IC)
  • 15 Rosalita (IC) 
  • 15 LBC’s (IC)
  • Sarpy slammers – Rancid style

Name-A-Rama completed

Announcements/Prayer Requests: Mistakenly missed. GirlDad captured previous prayers from earlier in the week during prayer. 

COT: Borat recited 2 paragraphs from the book Make Your Bed: Little Things That Can Change Your Life…And Maybe the World by Admiral William H. McRaven. The excerpts were in relation to getting up in the morning and starting your day with an accomplishment, no matter how small. Borat shared that prior to F3 he would literally get up and make his bed to start the day. Now with F3 in his daily routine, the accomplishment has shifted to physical achievement first… and then making his bed second. Borat promised the Pax additional excerpts at a later date. JFP.  

Prayer: GirlDad took us out in prayer

Very Nice!

Borat

F3Omaha - 2251 posts

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

The Danger Zone

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