Wednesday, November 2nd, 2022 | Mt Olympus | Liberty Middle School | 5:15 AM | 56 degrees
“Coupon Tour”
PAX (14): Borat, Amadeus, Fun Dip, Tony The Tiger, Double Dip, Simmons, Boss Hog, KOA, Dozzer, Feeny, Levy, Knobs & Mortar
QIC: Ferdinand
Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.
Warm-o-rama: We circled up by the flags and got right into it!
Big Ones – 10 IC
Tappy Taps – 10 IC
SSH – 10 IC
Arm Circles – AMRAP as Ferdinand explained The Thang and we numbered off into groups of 3.
The Thang:
In each group of 3, the PAX stayed together and took turns carrying the coupon from stop to stop. We stopped every ¼ mile to do some exercises. Our route took us from the shovel flags, south on Wittmus Dr, right on Laramie St, left on Cimarron St, right on S 110th St, right on Lincoln Rd, right on Wittmus Dr back to the shovel flags! We covered 2 miles!
Exercises (Each PAX does all three exercises before we take off to the next stop):
¼ Mile – 20 Coupon Overhead Presses, AMRAP Merkins, AMRAP American Hammers
½ Mile – 20 Coupon Bench Presses, AMRAP Air Squats, AMRAP Flutter Kicks
¾ Mile – 20 Coupon Kettlebell Swings, AMRAP Carolina Drydocks, AMRAP Heel Touches
1 Mile – 20 Coupon Curls, AMRAP Bonnie Blairs, AMRAP Big Boys
1 ¼ Mile – 20 Coupons Rows, AMRAP Alternating Shoulder Taps, AMRAP Freddie’s
1 ½ Mile – 20 Coupon Front Squat, AMRAP Burpees, AMRAP LBCs
We then all grabbed our own coupon and rifle carried it around the entire parking lot!
Omaha was called at 6:10 AM and then we got right into Mary!
Mary:
Sarpy Slammers IC Rancid Style!
# Off/Name-o-rama/FNG/Announcements/PrayerRequests/COT/Prayer:
Announcements – Amadeus and Boss Hog VQs coming up, Tri City Food Pantry Drive
Prayer Requests – Pit Stops M Lindsay, Crankbait and his M, KOAs coworker Billy and her daughter, and any unspoken prayer requests
COT – “Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” – Amy Poehler
Ferdinand explained the importance of surrounding yourself with a bunch of individuals who will challenge and inspire you to be better. This is exactly what F3 does for me, and I am sure it’s doing the same for many of you. We will naturally start having the same traits as who we spend much of our time with. Keep accelerating and making a difference!
Prayer – Feeny took us out in prayer!
Aye!
Ferdinand