F3Omaha January 26, 2023 – RESPECT
Golden Spike AO, Humidity 85% and 8 degrees but below zero WC.
I arrived early to quickly set up for the Thang which would be simple today and allow for modification for guys that wanted to take it easy a couple days before the CSAUP. Q-Tip prepped for his typical Ruck expedition and TC joined me for a typical Spike Pre-Run.
PAX: Caruso, Frosty, Hooah, Paddles, Q-Tip, Slow Clap, Doll Face, Ozark, TC, Wait Time, Chiclets, Khakis, FNG- Orange Juice, Canadian Bacon, Hipster. RESPECT to all
QIC: Vandelay –
I presented the mission, core principles, and disclaimers, and the PAX moseyed to the Track to do one lap to warm things up. Our Down Range FNG had a bad hoof and was in a boot, so we chatted on the way to the center of the track while the others made their lap. There is something fun about telling a bunch of guys to take a lap and then watching them do it.
Warm-A-Rama
We started with some Side Straddle Hops and then moved into some yoga poses and some back stretches. Need to make sure things are loose before Saturday.
Pre Thang
I had planned to run stairs, but they were still pretty icy. Additional stretches were plan B but it was really too cold for more static stuff, so I improvised for some line running
I had the guys break into groups of 4 or 5with 2 on one end and 2 on the other with 20 yards in between. It was a sort of relay as somebody would run and relieve someone from one end and then the same at the other end rotating back and forth between A and B
Station A: Alternating rounds of High Knees and Butt Kickers as AMRAP
Station B: Alternating rounds of Cherry Pickers and Air Presses as AMRAP
The THANG
Thang consisted of pairing up into groups of 8 and running a 3-man grinder in pairs or groups of 3 to encourage mumble-chatter and to push your partner.
Exercises on one side of 40-yard run:
• SSH
• AIR SQUATS
• MONKEY HUMPERS
• FLUTTER KICKS
• JUMP TUCKS
• FORWARD ALT LUNGES
• AL GORE
• BIG BOYS
Exercises on other side:
• FAST FEET
• BONNIE BLAIRS
• STANDING CHAIR OH CLAPS
• BOXCUTTERS
• LINE HOP – SIDE TO SIDE
• SUMO SQUATS
• STANDING CHAIR – SUN GODS
• DYEING COCKROACH
6 MOM
Flutter Kicks – 15 IC
E 2 K – 15 each side
Box Cutters – 15 IC
American Hammer – Rancid Style
Circle of Trust
Welcome Down Range brother and FNG today – Orange Juice – he got lucky on that one, if you want my opinion. Vols fan.
Announcements & Prayers:
• CSAUP- Saturday
• HHM Feb 11
• Gradoville Fundraiser at MCL – Feb 16
• Prayers for sons of Slow Clap and Mulligan
• Prayers of thanks for Pit Stop’s M and recent clear scans
• Safety at CSAUP
• Others not said or recorded
Message from the Q – Vandelay:
It is National Spouse Day today – so no gift or anything. Just show some appreciation and gratitude for what you mean to each other.
Now- The Idea of the Respect Pax
Wisdom: the quality of having experience, knowledge, and good judgment; the quality of being wise.
This Saturday we will have a rare occasion to have all the PAX assembled. This will be a tremendous opportunity to influence many individuals who look to us for inspiration. Generally, I am uncomfortable with this position, and I feel many of you are much more qualified. Not because of age – but because of Respect- including that which I have for all of you.
Whether you are pushing through mile 4, and 28 year olds are walking, or you are cheering on the 6 while heading back to pick them up, or if you are supporting the efforts by driving a support car, or bringing food, or leading the whole thing, you will be looked to for inspiration – in some way. Do not take the responsibility lightly. Demonstrate with action more so than voice and listen for where your influence may be needed.
Take a chance to connect with someone new Saturday.
Aye!
Vandelay –