4/6/2024, 6am | The Pit | Papillion, NE | 40 degrees + 40% humidity + 25mph wind
# of PAX: 22
Q: Nae Nae
5am Pre-Pre-Run and 5:30am Pre-Run
PAX: 16
Magnum, Animal House, Low Flow, Razzle Dazzle, Swiper, KOA, Chernobyl, Busser, Bowflex, Longboard, D2, Formica, Stranglehold, Sweet Roll, Canadian Bacon, Nae Nae
Nae Nae welcomed the PAX promptly at 6am.
Nae Nae opened to cover the 5 core principles of F3 as well as the credo.
1. Open to all men
2. Always Free
3. Always outside
4. Led in a rotating fashion
5. Ends with a Circle of Trust (COT)
Warm O Rama:
Cherry pickers – 15 in cadence, Michael Phelps leaning over – 15 in cadence, Big Ones – 15 in cadence
Pre-Thang:
Dips x 20, Step Ups x 20, Derkins x 20 Repeat once
Thang: 7 of Diamonds
- Bobby Hurleys – 7 reps at each base
- Flutter kicks – 14 reps
- Merkins – 21 reps
- Air squats – 28 reps
- Imperial Walkers – 21 reps
- Bonnie Blairs – 14 reps
- Slerkins – 7 reps
We got done and had time, so we started up again.
- Bobby Hurleys – 7 reps at each base
- Flutter kicks – 14 reps
- Merkins – 21 reps
- Air squats – 28 reps
Omaha was called by Nae Nae and the guys went back to flags.
We did some merry and then slammers. Thank you to Chernobyl and Busser for the assist w/ the Merry.
Announcements: Please check Slack.
Prayer requests: There were a few. We prayed for a gal who lost her son. Prayed for Farva and his family. Prayed for Amadeus and for someone battling cancer.
COT: Do not sacrifice tomorrow for today.