Thursday, September 02, 2021, 5:30am | The Sandlot | Papillion’s Halleck Park | 63 degrees, Calm
11 PAX: Rooney, Feeney, Baby Shark, Haggis, Animal House, Borat, Diddy, KOA, Trench, Ear Tag,
Q: Zorro
5:30am Zorro 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. F3 Core principles were stated 1) Open to All men 2) Always Free 3) Always held outdoors 4) Lead in a rotating fashion, and 5) Ends in a Circle of Trust (COT). Zorro shared that we would be working on changing gears.
5:35 Mosey over to the track
5:40 Dynamic warm up of high knees butt kicks, and vertical skips for height so no hamstrings exploded with the increased speed.
5:45 Team of 3 for a ~50-yard sprint with rest break of your partners sprinting – completed 3 sprints then took a rest break with arm and core workouts for a break. Sprints were then completed again with more arms as a rest break. 5 total rounds.
5:55 Worked on changing Gears with 30 second on and 30 second off
6:05 Finished with a mental fortitude 400 meter sprint
6:10 Name-o-rama.
Announcement and Prayers
1. Prayers for KOAs patient starting hospice as well as Pitstops wife with triple negative breast cancer.
2. Also remember upcoming F3 events including the Triple murph on labor day and the IPC challenge at the Battlefield Friday and the Pit on Saturday.
Zorro’s COT encouraged PAX to work on changing gears in our lives. While we often want to go and push quickly…it’s also important to slow down and rest at times to take care of your families.
We ended with a prayer to Sky Q
Zorro
