“One Year in the Gloom”
33# of PAX: High Life, Trench, Mulch, Ferdinand, Firewalker, Soup, HuHOT, Doubtfire, Pain Killer, Double Dip, Arch, Sweet Roll , Baby Shark, Skidz, Echo, Escobar, Fun Dip, Shrute, Audit, KOA, Animal House, Feeny, Girl Dad, Knobs, Rooney, Macco, Slow Roast, Hard Hat, Big House, Over Time, Speed Square, Chernobyl, TTT
QIC: Tony The Tiger
6:30amPre-Run– TTT, Knobs, Skidz, Trench, Firewalker, High Life, Baby Shark, Double Dip, Ferdinand, Girl Dad
7:00amTTT welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. (ANY) FNGs today!
TTT then covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
I am not a professional! So modify as needed
5:17 Warm-A-Rama
20- SSH-IC
15- Windmills-IC
10- Big Ones-IC
5-Burpees
Pre-THANG
As one big group we did the following.
Sunny Side Up’s
Starting with your feet on the 4th level of the gate we did 5 merkins, went down one level and did 10 merkins, went to level 2 and did 15 merkins, went to level 1 did 20 merkins, Then barely completed 25 merkins on the ground.
We did this just one time being I couldn’t feel my arms lol.
We then moseyed our way to the dirt track
The-Thang
3 man Grinder
Station 1
100-Brazilian Tugboats-IC
100-Seal Claps
100-Big Boys
100- Bobby Hurley’s
Rinse & Repeat
Station 2
Run the coupon from one side of the track to the other to switch with your partner.
Station 3
100-Freddy Mercury’s’ IC
100-ALT Shoulder Taps-IC
100-Hyradulic Squats
100- Bonnie Blairs
Rinse & Repeat
TTT called Omaha at 5:52
Sarpy Slammers Rancid Style
Announcements/Prayer Requests: – Iron Pax- Papillion Football South vs North
Praying for Pit Stops M Lindsey who was recently diagnosed with cancer.
COT: One Year since I was named TTT. In this one years’ time I have managed to
Attend 200 beatdowns (counting this Saturday) 124 Runs, Sandlot & Pre Runs
Included and 3 half marathons. These numbers will fade and be forgotten but
What happened during these numbers were life changing and some of the best
Memories of my life.
1-The Greeting from Gunner- Can remember it like it was yesterday.
2-Polar Bear Patch from Khakis-RESPECT
3-Baby Sharks VQ -27 degs.2ND F was strong that day
4-Tater Tots Q at the Sandlot- Traditions like The Masters. Ball of man was introduced to me.
5-Giving Back with the Blood Drives- Squeaky Clean Go Sarpy!
7-Rooney’s Story telling-COT’s are ones you never want to miss.
8-Swipers COT on the Spoon.
9-Knobs commitment card on goals. –Mine was stick with F3 for one year. I DID IT!
And MANY others!
What I am trying to say is that the workouts are fun but the process along the way is better. Enjoy each other and everything else will happen.