The Octagon
March 18, 2024
Weather: 20 degrees with feels like temp of 12
Q: Joe Buck
PAX Members: Folsom, Hooah, Bambi, Caddyshack, Ice-T, SpaceBar
PAX members started gathering around the flags at approximately 5:20 for some mumble chatter and pre-stretching as those who pre-ran and pre-rucked joined.
5:30: Did the F3 intro – Fitness, Fellowship and Faith.
Five Core Principles – open to all men, free of charge, always held outside, peer led in a rotating fashion, we end in circle of trust (COT).
Mission statement is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Credo is to leave no man behind but leave no man where you found him.
Announced that I wasn’t a professional and to modify exercises as needed.
FNG’s: None
Warm-A-Rama:
- Side Shuttle Hops x 15 (IC)
- Sun Gods x 10 forward & Reverse (IC)
- Cherry Pickers x 15 (IC)
- Big Ones x 10 (IC)
- Tappy Taps x 10 (IC)
- Monkey Humpers x 15 (IC)
Pre-Thing: 3 Group/Man Grinder
Group 1-started on the school wall
AMRAP
- Australian Mountain Climbers
- Mule Kicks
- Wall Sit
- Squats
Station 2-started at bottom of stairs
AMRAP
- Merkins
- Ranger Merkins
- Alternating Shoulder Taps
- Carolina Dry Docks
Group 3-push group started with group 1
The Thing: 2 Man Grinder
#1’s started on the West side of track and completed exercise one (AMRAP) and worked down the list each time they returned.
#2’s ran across field, completed 1 Bobby Hurley, ran up the hill/down, completed 1 Bobby Hurley and ran back across the field and switched roles with their partner.
AMRAP
- Big Boys
- Gas Pumpers
- Pickle Pushers
- Heals to Heaven
- Freddy Mercury’s
- Rosalitas
6:05: Omaha was called and we moseyed back to the flags.
Mary: One round of American Hammers – Rancid Style
Name-O-Rama was completed
Announcements: Canyon pop-ups on Thursday and Friday
Prayer Requests: Sputnik and T-Party’s M
COT: I grew up in Lincoln Nebraska where we had season tickets for Husker basketball in the early 2000’s. Those were the Cookie Belcher, Jake Muhleisen, and Alek Marek days which they weren’t always the best. So I grew up a North Carolina Tar Heels fan due to my two favorite players Michael Jordan and Vince Carter going there. I just finished Freed to Lead and one thing that stuck out was that a former UNC basketball walk-on joined F3. This is cool to me because it shows how many different types of people are in F3. There are former athletes, former military, lawyers, doctors, law enforcement, people who work in sports, and so many different people in F3 in Omaha and across this nation which I think makes this group so special.
Joe Buck led us in prayer.
6:20 Coffee at Scooters