Wednesday, October 18th, 2023 | Top Rope | Aldrich | 54 degrees, calm
17 Pax: Papa Smurf, Bollywood, Haboob, Mrs B., Killians, Pre-Game, Lance, Edger, Pelini, QB-3, Bullseye, Love Connection, Truant, Beaver, Canadian Bacon, Katrina, Starlord
QIC: Starlord
5:30am I welcomed the Pax to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2) Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
We have a credo: We leave no man behind, but we leave no man where we found him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were X FNGs today.
5:32 am- We jogged over to the North Side of Methodist Physicians Clinic
Warm-o-rama consisted of 15 side straddle hops in cadence, 10 cherry pickers in cadence, 10 ‘Merkins, 4 big ones
5:40 am- For the THANG
Right as we were about to get started someone from Methodist Physicians Clinic came and kicked us out so we jogged with the coupons, cones, speaker, and workout sheets back to Aldrich and the smoothest blacktop in Omaha to get started. I split all PAX into pairs for the beatdown and have 5 separate stations with different workouts. The set up was for each pair to combine to complete 100 “Coupon” thrusters, 150 ‘Merkins, 200 Coupon Curls, 150 Big Boys, 100 Sumo Squats. While 1 PAX was doing each exercise the other would jog to the far side of the parking lot and do 5 burpees and then jog back and trade places with the other PAX and pick up where the other left off until they reach the total and moved to the next station.
OMAHA was called at 6:00 – returned to the flags for Broga (Big ones, downward dog-lifting leg behind-runners stretch-pigeon on each side, on six for butterflies, then happy baby, and finishing in Savasana
6:06- Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– First Official Pop Up for Blue Line Tomorrow
– IPC Tomorrow at Whetstone
– Brick Builder
– Vala’s this weekend (Fire Pits Saturday)
Prayers:
– Snoop dog’s Recovery
– Killians Shoulder
– Mr. Roger’s Daughter
COT:
Discussed overcoming adversity and rolling with the punches
Prayers: