Q: Black Lung
Count: 19
PAX: Honey Maid, Rosetta, Bif, Swinger, Samples, Splinter, Redacted, Chariot, Paddles, Vanilla Ice, Tin Cup, Q-Tip, Cross Check, TC, Banksy, Tom Tom, Black Lung.
2 FNGs – Iditarod EH’d by TC and Sprocket picked up on the track halfway through the beatdown!
5:30 am: Welcome!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.
5 Core Principles.
Disclaimer: Black Lung is no professional – An exercise enthusiast at best.
WARM-UP
3/4 lap mosey around the track
Line up on the West sideline
From sideline to sideline:
Butt Kicks, high knees, skips, Russian soldier kicks, sprints x 2
PRE-THANG
4 rounds of:
Sprint from Champions Plaza up to stadium lighting pole. Take it easy down the steps. 25 walking lunges towards Champions Plaza. Jog rest of the way. 25 Murkins. Repeat 4 times.
THANG
With a partner and as fast as possible. One person working at a time.
Run 100 yds down and back (each)
10 burpees (each)
Run 90 yds and back (each)
9 burpees (each)
Run 80 yds and back (each)
8 burpees (each)
Run 70 yds and back (each)
7 burpees (each)
Run 60 yds and back (each)
6 burpees (each)
Run 50 yds and back (each)
5 burpees (each)
OMAHA!!
MARY – no Mary. Abs are made in the kitchen and on the track anyways. We were running short on time plus we had two FNGs to name.
Name-O-Rama.
Announcements:
Canyon is reopening at Gene Leahy mall.
Prayers:
Sample’s dad Gene continues to struggle with dementia. Sample’s mom is the caretaker and needs prayers too.
TC’s nephew Iditarod (FNG) visiting Omaha as part of a three week road trip. Prayers for safe travels.
Vanilla Ice’s grandma Mary just turned 97 and has Covid and Bronchitis right now.
Bif’s mom blew out her knee recently. Prayers for quick recovery. She is also the caregiver for Bif’s 96 yr old grandpa.
COT:
Rags-to-riches stories inspire me. Like they say in “A Knight’s Tale,” a man change his stars and that resonates with me. But sometimes people dig out the bottom of their own rags-to-riches story to make them more impressive which I’ve been cognizant not to do. There’s not much to dig out personally but I recognize we had less than our peers at times but by God’s grace I’m grateful to be living a life differently than I expected I would. I was given great advice about how process and understand how to feel when life treats you unfairly, for the positive. “Never be ashamed by what you have but always be prepared to do good with it.” I think that advice appropriately applies whether coming from a place of advantage or of disadvantage. The Bible gives even better advice in 2 Corinthian 9:11 “You will be enriched in every way so that you can be generous on every occasion…” As life treats us better and better I think we should obligate ourselves to respond to as many of those “every occasions” as we can. I shared this all today not as a needed transportive truth for the group but because sometimes in the raising of young people they’d benefit from hearing things like this and this could be worth passing along. Thanks for letting me share.