Friday, July 19, 2024 | Combine | Kiewit Middle School | 60 degrees, Slightly breezy, Mostly Clear
14 Pax: Beaver, Haboob, Jukebox, Big Unit, Hemi, Cherry Garcia, Misty, Truant, Mrs. B, Katrina, Papa Smurf, 6 String, Kill Switch, Cadbury
QIC: Cadbury
4:30am Smurph crew
4:45am Pre-Run Crew
5:15am Welcomed PAX to F3 I’m Cadbury, F3 stands for Fitness, Fellowship, and Faith”
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 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).
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
CREDO: We leave no man behind, but we leave no man where we found him
HIGHLIGHTS: FNGs, V-Combiners, Downrange? Both Katrina and Cherry Garcia were new to the Combine.
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary.
5:18am Warm-o-rama (7-8 min)
Big Ones – 10 in cadence
Down Dog – 10
Tappy Taps – 10 in cadence
Cherry Pickers – 10 in cadence
Jungle Bois – 15 in cadence
Side-Straddle Hops – 15 in cadence
5:24am The PRE-THANG
We ran around the parking lot, stopping for jump-squats & bonny blairs.
5: 30am The THANG
NUMBER OFF—1,2 is a pair
We lined up on the sideline with cones 20 yards and 40 yards out. Added bonus: sprinklers were up in running in our zone the whole time while we did 10 rounds of calisthenics and burpees AMRAP, as detailed below:
For each round: x5 Burpees at Half, x5 Burpees at Full
ROUND 1: Lunges
ROUND 2: Bear Crawls
ROUND 3: Broad Jumps
ROUND 4: Wheel Barrels (switch at half)
ROUND 5: Cadburys (fast, small hops forward)
ROUND 6: Partner Carry (switch at half)
ROUND 7: Crab Walk & Inch Worms
ROUND 8: Lloyd Christmases (quickly running in place while slowly advancing forward)
ROUND 9: Reverse Lunges
ROUND 10: Frankensteins (same-sided, straight-limbed walk)
OMAHA was called at 5:55 – return to the flags for some Mary (core exercises)
5:52am Mary
4 rounds of volunteer Core Exercises
Rancid Style Hammers to finish
6:00 Name-o-Rama and Announcements
Announcements: “check slack for details” Pax did not have much to say in this category
Prayers: Joe Camel for his tests and good results, Bobsled and upcoming surgery, Truant’s dad is recovering, Haboob and family for safe travels on vacation, Sputnik for continued healing, Vandelay for encouragement during long down-time, Mr. Roger’s daughter Riley to have a successful treatment session, and for Big Unit’s daughter Addi and her sense of well-being after the move.
COT: Practice reality based leadership in every quadrant of your life and leadership. You only really know only what you actually know. We all make up and tell ourselves stories—it’s human nature. When someone says something, does something, etc., we begin to tell ourselves the details we don’t know as to why that person did that, what it meant, motivations, intentions, etc. The trouble is, we don’t actually know any of those details most of the time, and the story we have told is most likely erroneous. Only acting one only the facts gives us a chance to stay neutral, unbiased, and undeterred as we make the best choices. And…when you don’t know someone’s intentions or motivations, ask.
Prayer: Cadbury offered the prayer.
And break… to Karma for coffee where I led through 4.2—Schooling
-Cadbury