4/01/2024: Coronado – 45 degrees, slight breeze, cloudy
17 PAX: Baby Back, Walleye, Pre-game, Waterboy, Lemu, Papa Smurp, Bobsled, Lance, Killians, Pipes, Edger, Patton, Dirt King, Muffs, Dufresne, Superfly, Vespa, Mrs. B
Q: Vespa and Mrs. B – Celebrating 1 Year anniversary
5:30am: Vespa welcomed 17 Pax to F3. He began by stating the F3 Mission Statement, 5 Core Principals, Mrs B stated the mission & credo. He let everyone know that he was not a professional and to modify as necessary.
We began the morning activities with Warm-O-Rama at the Parking Lot
• 20 Side Straddle Hops (IC) 10 outloud, and 10 in silence
• 15 Tappy Taps (IC)
• 15 Cherry Pickers (IC)
• 20 Sun Gods IC (10 Front & 10 Back)
• 10 Michael Phelps (IC)
Pre Thang
We moseyed to the front of the school and performed the following:
• 10 dips 3 sets
• 10-plank jacks 3 sets
• 10-Ranger Merkins 3 sets
Thang
We numbered off by 4, and performed a 4 station push group grinder
Station 1 was the push group, and completed 25 exercises listed on the sheet, and proceeded to station 2. Station 2 was an AMRAP station of ab work, station 3 was isolation work including wall sits, and plank work, Station 4 was a mix leg workouts
Omaha was called at 6:04am. We grabbed the workout sheets and ran back to the Flags for Mary.
Mary: Vespa called on Pax to get on their six for Mary:
• We ended Mary with a round of Hammers (Rancid Style) starting with Mrs B
Name-O-Rama
Announcements
Launch at Valley this Wednesday at Beacon Valley at DC West High School
April 20 is the 6 year anniversary for F3 Omaha
Prayer Requests
Pray for Sputnik who is battling cancer at this time
Pray for Canadian Bacon’s father who passed away
Amadeaus mother passed away unexpectedly
Hotwire’s wife will have cancer surgery on April 12
COT
Both Mrs. B, and Vespa expressed their gratitude for F3 Omaha, and the PAX, and how much this has meant to them personally, and has changed their lives.
Easter is meant to be a symbol of hope, renewal, and new life. To many, F3 has done the same thing in different ways. Focus this week on hope, renewal and new life. As HIM, we have the ability to impact those around us, even in little ways. Be sure to get over your differences with other people in your life. Romans 13:8 states: Owe nothing to anyone except to love one another; for the one who loves his neighbor has fulfilled the law.
Mrs B lead us out in Prayer.
Thank you for the amazing support this morning. It was an honor to lead the PAX at Coronado!
-Vespa