Tuesday, January 25, 2022|The Sanitarium Papillion High School, Papillion, NE | 5 degrees, 74% humidity, a cold morning.
“Be A mentor”
21 + 1 FNG Pax: Swiper, Squeaky clean, High Life, Shingles, Animal House, Truck Stop, Knobs, Ditty, Double Dip, Skidz, Farva, Schruete, Patton (Respect), Fudd, Sunshine, Brinks (respect), Hard Hat, Borat, Duracell, KOA, FNG (Now and forever Skinny Jeans)
VQIC: Irish Car Bomb
5:00 am Pre Run: Swiper, Farva, Borat, Double Dip, Hard Hat, High Life
Pre Ruckers Patton, Shingles, KOA & Sunshine
5:30 am ICB welcomed the Pax to F3 – Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. We are growing, new sites in Omaha, new FNGs everyday.
ICB then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
We had 1 FNG – Skinny Jeans.
Credo: Leave no man behind, but leave no man where you found him.
ICB reminded the PAX that I am not a professional. Modify as necessary. Workouts are all a suggestion. From this point forward there is a real risk of injury. ICB informed the group we would mosey.
5:32 am Warm-a-rama
We ran a lap around the track and then circled up at the 50 yard line
– 15 Side straddle hops IC
– 21 cherry pickers IC
– 15 Tappy Taps IC
10 Sun gods forward IC / 10 backwards IC
5:37 am Pre-Thang
We partnered up and took turns Bernie Sanders up the hill with your coupon near the bleachers at the grass football field. At the top of the hill, we did 10 Coupon overhead rows with a chest press, all while laying on your back. The partner not running the hill was doing burpees AMRAP.
5:50 am The Thang
Three group stations with a push group to move the PAX along.
Station #1(Push group): Round 1 : 25 T-Merkins and the overhead Coupon carry (Cusack) to station 2. Round 2: 25 Derkins then over head Coupon carry Round 3: 25 Booyah! Merkins then over head Coupon carry to station 2
Station #2: Round 1: 15 Hydraulic squats, 15 Bobby Hurley’s, 15 Apollo-O-No’s AMRAP until pushed.
Station #3: 43 Dollys, 43 Freddie Mercury’s, 43 Dying cockroaches AMRAP until pushed.
6:09 am Post Thang (Foot Pursuit)
Sarpy Slammers rancid style
6:11am The Name-a-rama was completed – see above for list of those who posted.
– CSAUP 1/29 at 0515 at The Oracle
– Prayers for Patton’s Navy Seal friend with cancer. Prayers for Knobs’ coworker with cancer down in KCMO
ICB talked about being mentor and how F3 had offered wisdom and encouragement. By tapping into your own personal experience, you can provide unique insights into situations that the family and friends may not otherwise consider. A good mentor builds up the mentee and helps them become the best version of themselves.
Duracell led the group out in prayer.
10-7, EOT Irish Car Bomb