August 16, 2023, 5:15am | DangerZone | Papillion, NE | 59 degrees + 60% humidity (Sticky or Moist)
#of PAX 26
Q: Nae Nae
4:30 Pre-Murph: Animal House, Tenacious D, Korver, Razzle Dazzle, Icy Hot, Busser, Nae Nae, and Dundee
4:45 Pre-Run: 5-7
Skidz, Amadeus, Dundee, Tenacious D, Echo, Rooney, Busser, Simmons, Black Tuesday, Dozer, Irish Car Bomb(ICB), Do It, Block It?, Sundance, Animal House, Parsecs, Ichiro, Korver, Q-Tip, Knobs, Landsbury, Hot Dog, Dabo, Longboard, Canadian Bacon, and Nae Nae
Nae Nae welcomed the Pax promptly at 515am and covered the 5 core principles of F3 and 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 up
- Michael Phelps
- Big Ones
- Tappy Taps
Went for a mosey around the track. There was lots of Mumblechatter and plenty of eye contact was had by all.
Nae Nae then set up the main exercise, Hindenburg Blimps. Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. I modified this. We went from the goal line to the 30. The first exercise was 10 Burpees at each corner, 40 Burpees in total. The second exercise was 20 Jump Squats, 80 Jump Squats in total.
I read the group and modified here with some ab exercises.
High Dollys x 15
LBCs x 15
Gas Pumpers x 15
Went for another mosey around the track.
We went back to the main exercise, Hindenburg Blimps. The third exercise was 30 Alternating Lunges, 120 Alternating Lunges in total.
Michael Phelps x 20
Back to the main exercise, Hindenburg Blimps. The fourth exercise was 40 Air Squats, 160 Air Squats in total.
Ab Exercises
Frozen Freddies x 15
Flutter Kicks x 15
Sarpy Slammers
One more lap around the track.
Announcements:
- Blood Drive.
- New site on Monday, August 21, 2023, The Bockscar and a couple of VQs.
- House being painted in Benson area a blue like Animal House’s, but not as bright. Still need 6-8 guys to help. 2.0s can help if they are useful and can take instructions.
Prayer Requests:
- Parsecs mom, a gal Black Tuesday works with, family who just lost a loved one in a car accident last night, and there was one other.
COT:
- Reminded the HIMs when receiving feedback, regardless of how it is coming across to utilize the stimulus and response and look for the value in the feedback.