Back Blast:  Release Your Inner Animal!

AO: The Maize

Date: December 1, 2022

0530 hours

Weather: Clear, 24 degrees but felt like 10 degrees. S wind of 13 mph. Still a little snow and ice still on the rock hard field but sidewalks and roads are clear.

Pax (48): Hei Hei, Crab Cakes, Fine Print (no respect), Stretch, Butter, Muffs, Lemu (respect), Thomas, Stapler, Cutting Edge, The Plague, Smelly Cat, 12 Gauge, Ketchup, Sweet Sweet, Clark Kent, S’mores, THE Fridge, Pit Stop, Vlasic (respect), Farva, Pain Killer, Obi-Wan, Home Alone, T-Swift, Wait Time (respect), Lincoln Logs (respect, respect), Boji, Blades of Glory, Big Unit, Laser Jet (respect), Hard Hat, Greenhouse, Tea Party, Barber Shop, Betty, Steeple, Dr. Thunder, Mufasa (meow), Cheap Seats, Slow Piiiiiitch, Unicycle, Bayside, T-ball, Chowda, Smurf Turf, Copperfield, Longneck.

FNGs: None

V-QIC: Longneck

As the PAX started to come together at The Maize, I quickly realized a lot of HIM were coming out to enjoy the beautiful crisp morning!! The parking lot was pretty full from the pre-runners when I arrived at 0505 to start setting up. I believe we had groups doing 10k, 5k and 2+ miles, great work!! By 0525 many HIMs continued to roll in and before I knew it F3 owned the entire street with cars and trucks! By that point my nerves started to sky rocket but the continued encouragement from all, I knew it was going to be GREAT! My watch clicked over to 0530 so you know what that meant….beat down time!

Prior to welcoming the PAX, T-Swift announced to the group that Boji was wearing his true colors today, a nice HUSKER hoodie. Got to love when a bet (Huskers vs Iowa football game) goes just right!

Longneck welcomed the PAX to F3 at 0530, YHC read from a script word for word on what F3 stands for, our five core principles, the F3 mission statement and the F3 credo. I asked if any FNGs…nope then mentioned to the PAX to modify as necessary as YHC is not a professional.

The PAX moseyed over to the basketball court for Warm-o-rama.

Warm-o-rama:

YHC is no expert at cadence counting but definitely tried his best.

15 (IC) – Side Straddle Hops

6 (IC) – Giraffe Stretch Video of this amazing stretch!

10 (IC) – Tappy Taps

6 (IC) – Slow Big Ones

Tons of mumble chatter going on during this…

Pre-Thang:

We counted off 1-4 and then separated into two groups for a nice Indian Run around the block. Group one was 1s and 2s who went north around the block and group two was 3s and 4s who started north. As always the pace of the Indian Run got moving as fast as a Unicycle’s sprint but everyone kept up and definitely got the blood flowing.

We ended at the flags for The Thang instructions.

The Thang:

This was a four group push grinder (I’m newish so not sure what it truly is called but this sounds official). The PAX were instructed to use the same 1-4 group number they were provided during the Pre-Thang which corresponded with the same station number.

Four cones were set up in a square on the frozen football field. All station exercises were completed as a group and everyone in that group pushed together to the next station. Station #1 pushed to #2, #2 pushed to #3, #3 pushed to #4 and #4 pushed to #1.

Station #1 was the push group.

15 – “GIRAFFE”AIR SQUATS (air squats with arms straight up and hands together)

10 – MERKINS

15 (IC) – FLUTTER KICKS

PUSH!!

Station #2, complete all exercises until pushed. Start list over if not pushed yet.

15 (IC) – GORILLA HUMPERS (WIDE)

15 (IC) – GAS PUMPERS

10 – HAND RELEASE MERKINS

15 – BOBBY HURLEYS

Station #3, complete all exercises until pushed. Start list over if not pushed yet.

15 (IC) – MONKEY HUMPERS

15 – WWI

15 (IC) – ALT SHOULDER TAPS

15 (IC) – SIDE STRADDLE HOPS

Station #4, complete all exercises until pushed. Start list over if not pushed yet.

15 (IC) – BONNIE BLAIRS

BEAR CRAWL TO FLASHING CONE (15 yds.)

BUNNY HOP BACK TO SOLID CONE (15 yds.)

10 (IC) – TEMPO MERKINS

15 (IC) – STARFISH CRUCHES

All groups were able to complete two full rounds of all stations before OMAHA was called at 0605 to head to the shovel flags for Mary.

Mary:

One round of American Hammers IC – Rancid Style. 

Name-o-rama:

I was happy that I completed it under the required 2 minutes and 20 second cut off for twitter.

Announcements:

Check slack for all items but what I noted was:

–       Free to bleed event, SIGN UP!

–       Busser’s VQ at the Farm. Go support if able

–       11th annual ugly sweater party this Saturday.

–       F3 group view party for USA World Cup match this Saturday at Elkhorn Good Life at 9am

Prayers:

–       Urkel and Eddie Winslow’s dad

–       Continue prayers for Pit Stop and Lindsey

COT:

As many COTs start, I read a quote that means a lot to me and how I approach and live through each day of my life.

“Never regret a day in your life. Good days give happiness, bad days give experience, the worst days give life lessons and the best days give memories.” – Unknown

This quote means a lot to me as it helped me understand difficult times of my past. I did not have the best childhood going up but once I realized that every day in the past regardless if it was good, bad, great or worst made me the man I am today. Every day provides you with happiness, experience, lessons and memories so use each day going forward to help mold you into who you want to be and who you are meant to be. Each day to become better man, better husband, a better father and a better friend. Love EACH day as they are all meaningful in what we call life.

Vlasic took us out in prayer.

SYITG!

Longneck

Fomaha - 3870 posts

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

The Maize

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