Pre-Run (4:45 a.m.): Schrute, Borat, Firewalker, Escobar, Obiwan, Yogi

Beatdown (5:15 a.m.) 20 PAX: Duracell, Echo, Ferdinand, Mufasa, Escobar, Supe, Mulch, Schrute, Levy, Tee-Ball, Borat, Crab Cakes, Firewalker, Hu Hot, Skidz, Milo, Obiwan, Animal House, Yogi, Overtime

Q: Yogi

The PAX arrived and met at the flags. Yogi introduced himself and welcomed the group to F3; went through the 5 core principles, mission statement and credo. He noted that he is not an expert and recommended to modify as necessary. The group then mosey’ed around the square for warmarama.

Warmarama: One lap around the Springfield square, then the group circled up. The first exercise was 15 Side Straddle Hops in cadence; followed 10 Imperial Walkers in cadence, 10 Big Ones in cadence, and finished with 15 Side Straddle Hops in cadence. 

Pre-Thang(s): The group mosey’ed up the downtown hill to the steps. Our NYE countdown began:

-10 dips, 9 derkins, 8 alternating step ups, 7 dips, 6 derkins, 5 alternating step ups, 4 dips, 3 derkins, 2 alternating step ups and 1 burpee.

We mosey’ed to the fairgrounds and circled up to continue the NYE countdown:

-10 sun gods (forward), 9 sun gods (reverse), 8 overhead claps, 7 seal claps, 6 chinooks, 5 Moroccan night clubs, 3 sun gods (forward), 2 sun gods (reverse) and 1 burpee (missed one somewhere)

Next to the wall where we lined up and did the peoples chair; and the PAX took turns counting down from 10. 

Thang: We mosey’ed to the dirt track. The PAX count off into groups of 2. One PAX would run 1 lap on the track and serve as a push for the other PAX. While the first ran a lap, the second would perform another countdown: 10 air squats, 9 alternating lunges, 8 merkins, 7 plank jacks, 6 gas pumpers, 5 LBC’s 4 Carolina dry docks, 3 mountain climbers, 2 jump squats and 1 burpee. We rinsed and repeated until Omaha was called. 

Mary: PAX performed Sarpy Slammers, Rancid style.

Nugent Shovel Flag Pass – Obi-wan to Escobar!

Announcements: none mentioned, PAX was too exhausted from Yogi’s workout.

Prayers: Prayers for Escobars 2.0 and Wait Time’s mother-in-law.

COT:  Its New Years resolution time. Most people go about 2 weeks and quit. The men of F3 aren’t most people. Set goals for yourself in the new year and lean on your F3 brothers for support. 

Coffeteria: Overtime provided coffee and Escobar provided other beverages for a New Years Eve celebration. The PAX hung out and got some 2nd F time.

Aye, Yogi

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


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