05/13/2023, 6:00 AM | The Pit | 44 degrees, with some thick humidity.

14 PAX: Busser, Chernobyl, Duracell, Ear Tag (Go Hawks), Farva, Fun Dip, Gipper, Jean Claude, Julip, Korver, Oscar, Pacesetter, Swiper, Animal House. 

QIC:  Animal House

All kinds of pre beat down action going on this morning, great job fella’s especially for not having any nuggets.

6:00 AM          AH welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration/reinvigoration of male community leadership. 

AH then recited the 5 core principles of F3.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT) and the Credo, leave no man behind but leave no man where you find him.

Finally, AH, let the group know he was not a professional and to modify as necessary.

There were no Friendly New Guy’s (FNGs), so we got started by heading to the actual “Pit.”

Warm-a-rama

One-third of the way we did:

  • 10 Side-Straddle Hops IC

The next one-third of the way we did:

  • 10 Tappy-Taps IC

Right before entering the “Pit” we did:

  • 10 Baby Arm Circles IC (Back and Forward)

THE THANG: Iowaweiners Beatdown (What my, then 6-year-old son, began to call the Iowa Hawkeyes.

We then entered the “Pit” and lined up on what we approximated was the goal line.

Animal House then explained that before each exercise set, he would ask from Iowa Hawkeye football trivia.  If the group got it right, we moved on, if not we did 5 burpees and then proceeded to the set.

Who is Iowa’s only Heisman Trophy winner? Niles Kinnick, no burpees

How many football conference titles do the Iowa Hawkeyes have?  13, 5 burpees

Set 1

  • High Knee 100 yards
    • Butt Kick 100 yards
    • 15 Merkins
    • Run 200 yards
    • Apollo Ohno to 6
    • Rest 60 seconds

What year was Iowa suspended from the BIG? 1929?  We really should of done burpees but did not.

  • Set 2
    • Walking Lunges 50 yards
    • Back Pedal 50 yards
    • Walking Lunges 50 yards
    • Back Pedal 50 yards
    • 15 Merkins
    • Run 200 yards
    • Air Squat to the 6
    • Rest 60 seconds

What is the name of Iowa’s mascot?  Herky the Hawk, Gipper came through in the clutch.  Ear Tag knew too.

  • Set 3
    • Carioca (North) 50 yards
    • Carioca (South) 50 yards
    • Hi-Skip 100 yards
    • 15 Merkins
    • Run 200 yards
    • Al Gore to 6
    • Rest 60 seconds

We then move on to the following with the question, This dude was the start of TE U, Drafted by the Colt’s in 2003, who is it?  Dallas Clark, Gipper again with the win!

  • Run 10 yards, 1 Burpee, Run back to Goal Line, 10 Hand Release Merkins
    • Run 20 yards, 2 Burpees, Run back to Goal Line, 9 Hand Release Merkins
    • Run 30 yards, 3 Burpees, Run back to Goal Line, 8 Hand Release Merkins
    • Run 40 yards, 4 Burpees, Run back to Goal Line, 7 Hand Release Merkins
    • Run 50 yards, 5 Burpees, Run back to Goal Line, 6 Hand Release Merkins
    • Run 60 yards, 6 Burpees, Run back to Goal Line, 5 Hand Release Merkins
    • Run 70 yards, 7 Burpees, Run back to Goal Line, 4 Hand Release Merkins
    • Run 80 yards, 8 Burpees, Run back to Goal Line, 3 Hand Release Merkins
    • Run 90 yards, 9 Burpees, Run back to Goal Line, 2 Hand Release Merkins
    • Run 100 yards, 10 Burpees, Run back to Goal Line, 1 Hand Release Merkins

Animal House also had the following planned but due to time constraints we skipped.

This dude has a cool name, was number 47, was a 2017 Unanimous All American and was drafted by the Broncos, who is it? Josey Jewell

  • 10-yard bear crawl
  • 10-yard crab walk
  • 20-yard crawl bear back
  • 3 Side-Straddle Hops, then rest

Mosey back to the Shovel Flags

One-third of the way we did:

  • 10 Heels to Heaven IC
  • 10 Big Boys IC

Near the shovel flags we did:

  • 10 LBC’s IC
  • 10 Pickle Pounders IC
  • 10 Should Taps IC

At the shovel flags we completed 14 Sarpy Slammers

Prayers/Announcements

What come easy won’t last, what lasts won’t come easy.

You are the greatest project you will ever work on.

We then headed back to the shovel flags and completed….

Mary:

  • Sarpy Slammers

Name-a-rama as completed and led to….

Prayers/Announcements

  • Brick Builder, June 3
  • Room Service’s son, Pete
  • All of those that I can’t remember (I really need to do better of recording these)
  • All of those that were not said

Message:

Remember tomorrow is Mother’s Day, they are so special so treat them that way, not only tomorrow but always.

  • What come easy won’t last, what lasts won’t come easy.
  • Excuses make today easy, but tomorrow hard.
  • Discipline makes today hard, but tomorrow easy.
  • You are the greatest project you will ever work on.

Love you all brothers! Keep accelerating! AH

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