Wednesday, February 5th, 2025 | The Calm | Elkhorn South High School | a balmy 21 degrees (Feels like 14), Ideal for a beat down!
10 PAX: Snickers, Romper Room, Babyback, Billboard, Ditka, Joba, Roll Bar, Yodel, Bogey, Starlord
QIC: Star-lord
5:30 am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men,2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey over to the track
15 Side-straddle hops (IC)
5 Burpees
5 Squats
5 Lunges
5 Johnny Dramas
5 Carolina Dry Docks
5 Offset Mercs
5 Heal Touches
5 Kobe Bryants
5:35 am – Pre-Thang
I set up 2 cones at the goal line 30 yards apart and 2 cones at the 30 yard line 30 yards apart.
I set a timer for 10 minutes and we did laps around the square, jogging from the first cone to the one in front of it and did 5 burpees. We side shuffled to the other cone and did 5 burpees. Did a Bernie back to the cone behind, did 5 burpees, and then side shuffled to the other cone and did 5 more burpees. This was AMRAP for 10 minutes.
5:45 am – The Thang: We shifted the lights over and brought them in to the 20 yard line for the main course.
We split into groups of 2 for a 2 man grinder. One HIM took the coupon down to the 20 yard line and back using the following means of transportation:
- Coupon Lunge (twist over each leg) – Skull Crushers
- Coupon Bus Drivers – One Arm Carry
- Coupon Rifle Carry – Other Army Carry
- Murder Bunnies
While the HIM was doing the coupon walk the other HIM was doing AMRAPs of the following exercises:
- Mercs – CDD’s – Offset Mercs
- Squats – Lunges – Johnny Dramas
- LBC’s – Heal Touches – Kobe Bryant’s
6:05 am – We stayed on the field for some Broga. We started standing with legs spread and went down each side for about 15 seconds, then did left over right and then right over left for 15 seconds each and moved on to downward dog alternating calf stretches for about 30 seconds total. Then shot right leg up behind for about 10 seconds and swung through to runners pose for about 10-15 seconds, then went down to pigeon pose for about 20 seconds, and then 90-90 pose for another 15-20 seconds. Went back to downward dog and repeated every on the left side. Once we finished that we rolled over onto our back and did happy baby for 15-20 seconds, and then moved on to shavasana for 1 minute looking at nothing but drinking up the contrails from the plane that we heard flying over us. Then stood up
6:10am Omaha
6:11 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– 8 Feb: Polar Plunge
– 20 Feb: Nugent Benefit Still Looking for Auction Items
Prayers:
– Continued healing and praise for Barbershop’s 2.0, Sophie
– Starlord’s Friend Elise as she continues her fight with Cancer
COT:
Preparedness… and sometimes lack there of 🙁
Cheers,
Star-Lord
