The Danger Zone  – December 1, 2021

Pre Runners: Double Dip, Ferdinand, Firewalker, Swiper, Trench,

PAX: Flowers, Davenport, Supe, Double Dip, Duracell, Swiper, Trench, Pea Soup, Fun Dip, Feeney, Ferdinand, Animal House, Gobbler

At 5:15am, I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). I mentioned that I am not a professional.  I mentioned that I thought that the DZ would morph into more of a running AO, but we have since stayed on the field, so today we were going to flush out the legs with a longer mosey.

Warm-a-Rama  – Run To Shelter –

The PAX were instructed to write their name on a piece of paper at the shelter, which was about .4 miles from the shovel flags.  Once you wrote your name, you needed to go pick up the six.

PAX Blind Draw – I announced that the Thang was going to be a 2 man grinder on the football field, Each PAX was going to get a partner out of a blind draw so once your team was selected, you could begin the .4 mile route back to the field to begin the Thang.

The Thang – BLIMPS 2 Man Grinder

Team Completes Each of the Following:

1 PAX Runs Across football field (width)

1 PAX Completes exercises, adding each others reps until all are completed.

50 Burpees

100 Lunges Each Leg

150 Imperial Walkers

200 Merkins

250 Plank Jacks

300 Squats

Rinse & Repeat if needed

OMAHA was called at 5:50, I explained that we would be doing a full 6 minutes of Mary…some were happy, some were sad, some had no idea what they were in store for…


20 Heel Touches IC

20 Flutter Kicks IC

15 Big Boys

20 LBCs IC

60 Second Plank

15 Heels to Heaven IC

20 Frozen Freddies IC

Sarpy Slammers – Rancid Style

Announcements/Prayer Requests: 

Lucky Charms B-Day!

Continued prayers to Mulch and his son Jax

Canned food drive next week, 1 can per post, or a 5 burpee penalty for the PAX in attendance. 

Heartland Hope Adopt a family.  Donations can be given to site Qs


I explained that when I Q, I tend to sign up when I have some sort of inspiration.  And today was that day.  I explained to the PAX that during Supe’s VQ and COT he got me thinking about being a coach.  Just a few days later, I came upon a post from Organizational Psychologist, Adam Grant:

“It’s easy to be a critic or a cheerleader, it’s harder to be a coach.

A critic sees your weaknesses and attacks your worst self. 

A cheerleader sees your strengths and celebrates your best self.

A coach sees your potential and helps you become a better version of yourself.”

This quote hit me pretty hard, I tend to want to criticize myself, while also being a cheerleader of my kids or my teams.  But being a proper coach, getting the most out of a team or individual is a more difficult journey.  I figure that many could also utilize Mr. Grant’s words of wisdom for their kids, their M, the teams they coach, the co-workers that they mentor, the mentors in their lives and the communities in which we live.    



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The Danger Zone

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