Friday, December 2, 2022 – The Combine – Kiewitt Middle School – 5:15 a.m.
PAX: 18 Total – KILL SWITCH, SUPERFLY, CANADIAN BACON (RESPECT RESPECT), FUSION, WILEY, SANTANA, BOUNCER, DOA, MR DEEDS, BARBER SHOP, SKIPPER, DOPPLER, Q-TIP (RESPECT RESPECT), BAMBI, BOB ROSS, CATARACTS, SISTER ACT, BEAVER
Q: Beaver
4:45 a.m. There were a few pre-runners and ruckers on this unseasonably warm 40 degree December morning while Beaver set up lights and cones under the stars.
5:00 a.m. Beaver, Santana, and Barber Shop headed out for a “short” pre-run into the neighborhoods west of the school.
5:15 a.m. 15 out of the 18 PAX met at the shovel flags at the entrance to Kiewitt Middle School Track/football field. The other three, one being the day’s Q? A bit lost in the neighborhood! Site Q, Kill Switch, graciously stepped up and provided the F3 intro for the day while Beaver sprinted up the hill and across the parking lot just in time to pick up the mosey around the track, Doowah Diddy style (front runner drops off and does two burpees and joins at the back of the line). Santana and Barber Shop joined the larger group at the 300m mark on the track. Day’s first lesson: Adversity builds character!
Warmarama: 10 Side straddle hops (IC); 10 Goof Balls (IC), 10 Tappy Taps (IC); 10 Michael Phelps (IC); NEW EXERCISE: 10 BEAVerkins (IC). BEAVerkin: 3-step in cadence exercise composed of a merkin followed directly by a Beaver Tailslap (kick feet up from the plank position). Mosey over to the west wall of the school.
Pre-Thang:
Partner exercise. One member performs one or combination of wall sit, BTTW, Donkey Kicks, or Chicken Peckers. Other member jogs down the hill, does two burpees, Bernie Sanders back up. Switch!
Thang: The PAX counted off to three and separated to three groups. Group one started at west goal line, group two at the bleachers, and group 3 was the push group that would start at the bleachers and mosey to the east endzone and do exercises across the field toward group 2. Groups one and two would rotate through the three exercises of the set.
Station 1:
SET 1
APOLO OHNOS (20)
MONKEY HUMPERS (20 IC)
FROZEN FREDDIES (20 IC)
SET 2
SQUAT JUMPS (20 ON DOWN)
CATALINA WINE MIXERS (5 in a 6 step cadence)
WWI SIT UPS (20 ON UP)

Station 2:
SET 1
DIPS (20)
STEP UPS (20 IC, 10 EACH LEG)
CALF RAISES (40, REGULAR COUNT)
SET 2
FLAMINGO DIPS (20)
(regular dip w/ one leg on ground)
BEAVERKINS (10 IC)
FLAMINGO CALF RAISES (20 EACH LEG)
(one leg on ground)

Station 3:
1. EAST ENDZONE START
2. 0-20 YD LINE: LUNGES
3. 20-50 YD LINE: MARIOS
4. 50 YD LINE: 2 BERPIES
5. 50-25 YD LINE: BUTT KICKERS
6. 25-0 YD LINE: HIGH KNEES

OMAHA!
Mary: American hammers (rancid count-off)
Namarama – See the list above for who posted
Announcements: First Friday lunch today, Retreat sign up closes today, USA Soccer game at 0900 CST tomorrow—some guys watching at sports bar in Elkhorn (check slack), Q-source to follow on Ms
Prayers: General open prayer for marriages in the group
COT: Beaver noted that it’s a good time of year to reflect on what you’re thankful for and what blessings you have in life. Beaver mentioned his girls, F3 guys, and people who have been intentional towards him in life. Beaver pointed out that we as HIM should strive to be a blessing to others and noted two practical ways he’s identified. 1) Build your reflex to respond/react in a positive way to various situations. Be cognizant of surroundings and prioritize helping others when you identify a need. 2) Build your intentionality muscle to plan ahead and strategize how you can be a positive influence to others. This can include anything from an encouraging text message to organizing or participating in a service activity.
Cheers.

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The Combine

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