Wednesday, Sept 7, 2022|Mt Olympus |Papillion, NE | 78degrees, 80% humidity, Wind 3mi/h from ENE

 “4 Man Coupon Grinder”

12 Pax: ICB, Fun Dip, Schrute, Stranglehold, Feeny, CrankBait, Baby Shark, Amadeus, Dozer, Sweet Roll,Shingles, Levy, 

QIC:  Levy

4:45 am​Pre Run: Baby Shark, Fun Dip, Schrute Pre Ruck: Shingles ICB Amedeus Crankbait

5:15 am ​Beatdown

I arrived early to put the cones down for 4 man grinder and see if there were any ruts or holes in the rout for the running stage up the hill as I was walking back to the shovel flags the pre runners and ruchers were finishing up.

I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

I 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 no FNGs.

I covered the Credo: Leave no man behind, but leave no man where you found him.

I stated that I was not a professional and to modify as necessary to avoid injury.  

5:15 am  ​Warm-a-rama: 

We stayed at the shovel flags 

• 15 Side Stradle Hops  IC

• 10 Tappy Taps IC

• 10 Cherry Pickers while doing Johny Drama’s at the same time. 

 

5:18 am​The Pre-Thang: 

 

Each Pax grabbed a coupon and we started out on a rout around Mt Olympus and down to the bottom of Mt Olympus towards the lighted cones. 

 

5:24am ​The Thang: 4 Man Grinder 

 

2 at bottom of hill doing exercises while other 2 carry 1 coupon up to the top of the hill taking turns carrying and rotate 

1. 15 LBC with Coupon on Stomach  

2. 15 Coupon Bicep Curls at same time doing Johny Dramas

3. 10 Coupon Overhead Shoulder Presses

4. 25 Squats with coupon 

5. 25 Coupon Lunges

5:45 am         Omaha called Mozy back to flags with coupon

​​Mary Sarpy slammers 2 times around 

5:54 am​NOR

The Name-a-rama was completed – see above for list of those who posted.  

FNG – None

Announcements:  

• Heart Heros Superhero Heart Run Sept 18

• New Pop Up Site TheCatamountComplex

• Iron Pax Challenge

Prayer / Praise Requests:  

• Girldads Mom Lisa

• Kaipust Family for Mark and Taylor

 

COT 

 

9/11

For my COT today I would like to remember those who lost their lives on 9/11 and for all of the First Responders that lost their lives trying to save others that day. A story from 9/11 that has stuck with me over the years is the man with the Red Bandana ( Welles Crowther)  After the south tower was hit he went up to the 78th floor covering his nose and mouth with a red bandana and guided trapped people out of the smoke and down the tower to safety. He made 3 trips up the tower and saved as many people as he could until the building collapsed. His mother later read an article of a man with a red bandana in the New York times and knew that was her son who had carried a red handkerchief since he was a boy and verified it was him through all the people he saved that day. 

Levy took the group out in Prayer

 

Aye Levy

Fomaha - 3871 posts

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

Mount Olympus

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