| Golden Spike |
| Friday, November 19, 2021 |
| Burke High School, Omaha, NE |
| 30° |
|
| PAX: |
| (15) – Broadside, Z-Bo, FDIC, Doll Face, Waterboy, Retweet, Mother Goose, TC, Vandelay, Dirty Bird, Straight Flush, Sparty, Black Flag, Creed, Convoy |
|
| QIC: |
| Convoy gave the F3 mission statement, 5 core principles, and disclaimer. No FNGs. |
|
| Warm-a-Rama: |
| Lap around track, meet at 50-yard line, circle-up: |
| Tappy Taps (x10 I/C) |
| Big Ones (x10 I/C) |
| Goofballs (x10 I/C) |
| Merkin Jacks @ 1:4, 2:8, 3:12, 4:16, 5:20 and back down pyramid |
|
| Pre-Thang: |
| Partner up, do 1st exercise, run to other goal line and back, next exercise, goal line and back, etc. plank til six: |
| 100 – Side Straddle Hops |
| 75 – Mountain Climbers |
| 50 – LBCs |
| 25 – Groiners |
|
| The Thang: |
| Partner up, B.A.D.A.S.S. workout, do entire list, then run to other goal line and back, rinse and repeat: |
| 10 – Burpee (jump optional) |
| 15 – Alarm Clocks |
| 20 – Diamond Merkins |
| 25 – Alternating Shoulder Taps |
| 30 – Squat (jump optional) |
| 35 – Sweat Angels |
|
| “Omaha” called at 6:07a. Mosey to 50-yard line for 6MOM. |
|
| 6MOM: |
| Gas Pumpers – 25 I/C |
| American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC) |
|
| Announcements/Prayers: |
| Upcoming Turkey Trot (Tube Socks for details) |
| Ongoing blood drive |
| Operation Others delivery Saturday 9-Noon |
| Retreat sign-up still open |
| Continued prayers for Gradoville family |
|
| COT: |
| Excelling is Optional |
| The path of least resistance is the path most people decide to follow. Naturally, we are lazy creatures. We’re wired to conserve energy-both by expending less (moving less) and storing more (fat on your body)-so that we don’t starve to death if we can’t get more food. These were critical adaptations that kept us alive during harsh periods of existence. |
| Fortunately, for most of us today, we don’t have to worry about how or when we’ll get our next meal. Unfortunately, this wiring is still prominent and leads most of us to do far less than we’re capable of doing. |
| If we want to excel at anything, we have to overcome our natural tendencies to be lazy and we have to consciously decide, not just once, but over and over again to do more work than is necessary for survival. This is why excelling is so hard and is reserved for the few who are willing to do more than the rest. |
|
| Believe in Yourself |
| You are perfect. To think anything less is as pointless as a river thinking that it’s got too many curves or that it moves too slowly or that its rapids are too rapid. There are no wrong twists or turns. There is just being. And your job is to be as you as you can be. This is why you’re here. To shy away from who you truly are would leave the world you-less. You are the only you there is and ever will be. Do not deny the world its one and only chance to bask in your brilliance. |
| Taken from: Jen Sincero, You Are a Badass |
