Weather: 67 degrees, partly cloudy, storms to south/east, winds 5 mph
PAX: 27—Buzz saw, Mr. Miyagi, Slow Clap (respect), Drive Thru, Rim Shot, Old Spice, Hi Hat (respect), Steeple, Bear Grylls, Truly, Fine Print, Pit Stop, Da Kine, Tea Party, Jump Street, Chowder, Bayside, Barn Door, Boji, Rowdy, Barbershop, Big Unit, Vlassic (Respect), Lincoln Logs (Respect x 2), Tony (FNG-Sale Barn), Moon Man, T-Ball
Q: T-Ball
27 PAX arrived to hear the F3 welcome, disclaimer, Motto, and Credo and introduced 1 new FNG.
Warm-a-rama included mosey down to the basketball court. This included 20 Side Straddle Hops IC, 10 Windmills with slow count, 15 Tappy Taps and 10 forward/10 backward Sun Gods.
Pre-Thang involved a mosey from basketball court to the neighborhood block west of the parking lot. At each corner, PAX were gathered to do 20 reps of 2 exercises led by the PAX. The first corner was 20 Merkins and 20 Monkey Humpers, followed by mosey to second corner of the block for 20 Carolina Dry Docks and 20 LBCs IC. Mosey to 3rd corner was followed by 20 Air Squats and 20 Bonnie Blairs. Final mosey finished the block where we completed 20 Freddie Mercurys and 20 Ranger Merkins.
The Thang: The PAX counted off into groups of 3. Each 3 man team had a member on the fire hill by the driveway to the fire station and a member at the top of the hill. The 3rd PAX would run to the next man and push him back down to the group at the bottom and would continue AMRAP exercises at the top and bottom until PAX turn to run.
Station 1 (Bottom—All Exercises AMRAP):
– Heels To Heaven
– Carolina Dry Docks
– WWI Big Boys
– Werkins
– Alternating Lunges
– Box Cutters
– Burpees
– Bobby Hurleys
– Imperial Walkers
– Low Dollys
– Groiners
Station 2 (Top of Hill–AMRAP)
– Air Squats
– Mountain Climbers
– Alligator Merkins
– Monkey Humpers
– LBCs
– Side Straddle Hops
– Squat Jumps
– Flutter Kicks
– Merkins
– Sumo Squats
– Burpees
The groups made it a little over halfway through the lists before Omaha was called at 6:05 am. PAX gathered at the Shovel Flags for 6 MOM. Slow Clap led us in his version of 6 inches, followed by 15 Box Cutters and we closed out with 27 American Hammers Rancid Style.
Prayers/Announcements:
Name-o-Rama was completed, followed by the naming of FNG Sale Barn.
Continued prayers for Pit Stop’s friend Bob, Vlassic’s son Tyler, and those suffering with addiction. 5k run this Friday 7/15/22 at the Armory at 7 pm, followed by 2nd F drinks at Juke’s in downtown Elkhorn. The Whetstone will be launching first pop up next Tuesday 7/19 with Gator on the Q. Will be 4:45 prerun and 5:15 beatdown with 6 am Q source launching on the official launch 8/9. Will be closed 8/2.
The COT topic was a reflection of my growth and personal journey over the last year in F3. Celebrating any anniversary makes us look back at the good, the bad and the ugly. Areas where we have really accelerated and areas where we are falling short. Lately, I have been struggling with finding a better balance for my concentrica while chasing some difficult physical challenges (ie Murph challenge). I have been burning the candle at both ends of the exercise spectrum, which has caused me to be less than the man I want to be in the evenings for my family. It is important that while we chase goals, accelerate in F3 and try to become better versions of ourselves that we do not lose sight of what matters most and that is our concentrica. Keep them at the front of the line in everything we do and if we work out from there with that balance in mind, we can continue to push ourselves physically and mentally while giving our best to those who matter most. YHC led us out in prayer.
T-Ball