6 Sep:
Friday, Sep 6, 2024 | Combine | Kiewit Middle School | A cooler morning
15 Pax: Starlord, The Plague, Home Alone, Jukebox, Papa Smurf, Haboob, Pelini, Misty, Captain Crunch, Love Connection, Macho Man, Sister Act, Killswitch, Doppler, Gator
QIC: Jeeves
The PAX were asked to circle up for the intro, core principles, mission and credo.
5:15am Welcomed PAX to F3
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: 15 men, including Doppler and Gator came out on a cooler morning. No FNG’s or downrange PAX.
DISCLAIMER: I’m not a professional. You can get hurt. Modify as necessary
Note: The following schedule of time and exercises was slightly modified from the plan as shown below.
4:30 AM Arrive at The Combine (Kiewit Middle School)
4:45 PM Cones set up (lights and exercise instructions on cone “bases”)
4:50 AM Be ready to greet PAX at Shovel Flags (greeted pre runners, walkers)
5:10 AM Set the tone of stretching and mumblechatter
5:15 AM Welcome to F3 Omaha – The Combine
Our mantra today is a Fresh Breathe with a twist of Jeeves.
FNG’s? – None
Circle Up – 5 core principles, mission statement, in unison repeat the credo
5:20 – 5:23 AM Warm A Rama (mention coffeteria and Q source at Karma)
Stretching: Arm circles, the crawl pattern with arms as if swimming, trunk twists, golf wing, etc.
Count off into four groups – mosey to the baseball field, Group 1 is first base, Group four is home base. Follow the pattern. Two minutes each AMRAP.
Pre-Thing: Pre-set cones as bases with lights, typed instruction sheets with name of exercises
5:23 -5:33 AM AMRAP four exercises
Home Base: Push Group – Side saddle hops
First Base: Burpees – Challenge: Jump Burpees
Second Base: Merkins – Style of merkins group choice
Third Base: Bicycles in cadence (on back – knee raise to elbow, contract abs – remember to breathe)
Jeeves visited each base, adding encouragement and reminder to push, doing exercises at all but the bicycle station
Thing – Mosey to shed, keep moving
5:33 – 5:35 Chubby Checker – quick (trunk twist with knees and legs moving side-to-side) in honor of learning this exercise – F3 posting downrange in Youngsville, Louisiana) – a dance move
Wanderer – simple movements arms and legs – think dancing on your own rhythm
String of pearls – Goal is two times – pace yourself
Mary:
Incredible HIM Hulks – Row – Raise – Curl – Lateral – Squat – Row (8) (on track)
(a new F3 exercise)
Move to grass
Jeeves added a few stretches and yoga moves from the plan
On your six – rancid hammers – count off
Letter shapes – I-Y-W-T-0 Sweep (8) Emphasized squeeze the lats on W
on stomach
Mosey to shovel flags – challenge is to finish strong and sprint or fast walk
(We ended a bit early – gave more time for announcements and prayers)
NAME-0-RAMA – ANNOUNCEMENTS, PRAYERS, COT
Prayers filled with both gratitude and healing.
COT: (This s a summary version to communicate the main theme)
My life is filled with a fresh breath, new relationships and connections. Trying new things. Open to relocation for a job which gives me the freedom to stay in Omaha.
With new energy, there has been some loss of longer term friendships, which is painful.
The twist of Jeeves is his style, adding in exercises new to the PAX.
Grateful for the transformative power of F3 in my life these past five years. I’m grateful.
Coffee and Q-source led by Starlord at Karma Coffee