Friday, December 9, 2022 – Golden Spike – Burke High School – 5:30 a.m.
PAX: 16 Total –OOMPA, WANDER BOY, LANSBURY, SPARTY, BIG ONE, SAUL, TUG BOAT, BLACK FLAG, TC (RESPECT), SLOW PITCH, ICEBOX, ANGRY NOTE, TOOTER, DOGGY PADDLE, JOHNNY BRAVO, BEAVER
5:00 a.m. There were a number of pre-runners on this wonderfully gloomy and damp 32 degree morning after a 0.15” rain the day prior. Beaver set up lights and cones out on the field to create a majestic ambience and got a few laps and stairs in for extra credit.
Beaver welcomed the group to F3 and thanked Oompa for the invite to Q. Mission statement, core principles, and creedo were on point. No FNGs, but there were two first timers to the GS. Beaver encouraged the group to recognize the difference between mental and physical fatigue. Inevitably when the mind starts to chime in during the exercise to stop, but the body is still able, we need to fight back mentally. Beaver noted his fight back phrase is “push through!” and to try to stay positive.
Part 1: Mosey around the track. 10 Side straddle hops (IC); 10 Tappy Taps (IC); 10 Moroccan Night Clubs (IC); 10 Big Ones (IC).
Part 2: Counted off into two groups. Beaver would lead group 1; Oompa group 2. Both groups lined up on the goal line in two rows and would perform a series of warm up exercises/agilities. Each exercise would be performed for 15 yards and then jogged out for 10 more yards. A new exercise would be performed to take the groups back to the goal line. Exercises: High knees, butt kickers, Marios, bounds, bounds again as the group was subpar on round 1!, Karaoke, lunges, Kickouts (hiyahs!), toe walkers.
Total of eight 100-yd accelerators (accelerate into a sprint) (~800m total) in the same groups separated into two sets of four with a five second count between. Between the sets, Beaver led hamstring stretches, calf stretches, and glut stretches.
Group 1 to the Upper Body station. Push to group 2 after completing the two exercise set. Group 2 to the Lower Body station. Sequential exercises on the list. Rinse/repeat.
Upper Body Exercises
Set 1: Cherry Pickers (80 IC), Merkins (50)
Set 2: BEAVerkins (20 IC), Overhead Claps (80)
Note: BEAVerkin- 3-step in cadence exercise composed of a merkin followed directly by a Beaver Tailslap (kick feet up from the plank position)
Lower Body Exercises
Copperhead Squats (20 IC), Apolo Ohnos (20), Monkey Humpers (20 IC), Jump Squats (20), Wall Sits (30 sec)
OMAHA! Gather at the track finish line.
Mary: American hammers (rancid count-off)
Namarama – See the list above for who posted
Announcements: 3rd F opps—check slack 3rd F channel, Freed to Bleed Dec 23, Red Cross always an option if you can’t make it.
Prayers: St. Roberts Kindergartner lost her life—prayers for immediate and community families, additional petitions.
COT: Beaver noted for those not familiar that Burke has been the home for state track and field for the last 40 years. It’s a place on a pedestal for countless young athletes who shed blood, sweat, and tears trying to qualify for the state event. Beaver reflected on how mental toughness was something required of any track athlete, especially the 800-m race which he used to specialize in. Beaver reflected how it takes intentional mental strength to work through physical challenges, often telling ourselves to “push through”. For him, it’s easy to lose that edge while sitting behind a desk all day at work, but he’s very thankful to have that back in his life with F3 and brothers to work through hard challenges together.