Saturday, Nov 23rd, 2024 | The Oracle | Boys Town | 

Feels Like 27 degrees, Let’s Get It

15 PAX:  Char-buffed, Bogey, Mr. Rogers, Rock em Sock Em, FNG (Raygun), Snare, Pelini, Cheap Seats, Crasher, Laser Jet, Snickers, Sasquatch, FNG (Richard Simons), Base, Star-lord

QIC:  Star-lord

7:00 am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration/reinvigoration 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 2 FNGs today.

7:08 am – Warm-o-rama

We mosey over to the half way point on the way to Heartbreak Hill and accomplished the following exercises:

  • 5 One-legged burpees
  • 5 Monkey Jumpers (Start in Monkey Humper position and at the top you add a jump)
  • 5 Alternating Shoulder Taps
  • 5 Hatching Butterfly’s (get in butterfly position and do a sit up from here)
  • 5 Air Dramas (Air Squat to a Johnny Drama)
  • 15 Side-straddle hops (IC) 

7:15 am – The Thang:

Counted PAX off into teams of 2 and then split the teams for a O-M-A-H-A 123 workout. One PAX would do workouts at the bottom of the hill while other PAX went up the hill and then came back down and tagged out their teammate and picked up where they left off.

The workouts and totals were:

  • One Legged Burpees (50)
  • Monkey Jumpers (100)
  • Alternating Shoulder Taps (150)
  • Hatching Butterfly (100)
  • Air Dramas (50)

The push group alternated between the following different methods for climbing the hill:

  • Bear Crawl Up – Jog Back Down
  • Bernie Up – Jog Back Down
  • Bearpees Up – Jog Back Down
  • Left Side Shuffle Up – Jog Back Down
  • Right Side Shuffle Up – Jog Back Down

7:40am         Omaha

We jogged back to the flags and did some Broga:

  • Stretched down between legs from standing position for 10 seconds, down to the right for 10 seconds, back to the middle for 10 seconds, and finally to the left for 10 seconds
  • Got in downward dog and stretched out calves for about 30 seconds
  • Lifted Right leg in air behind us from Downward Dog and swung through to runners stretch for 15 seconds then swung through to pigeon pose for 20 seconds
  • Back to downward dog and did all of the same things on the left side
  • Fell back on our sixes and did butterfly for ~20 seconds
  • Laid on our backs and did happy baby and PAX were instructed to roll all around on their spines
  • PAX laid on backs and we quite for about 15 breaths

7:50 Name-o-Rama and Announcements – see above for list of those who posted.   

Announcements:  

  • Abide volunteer opportunity – 14 Dec – Reach out to Papa Smurf if you have toys to donate for the Christmas store or want to volunteer
  • Thankful trot all over Omaha, West sector will be at Maize and the Berm
  • CSAUP on 4 Jan at Creighton University and downtown area… be there!
  • Saturdays are for the Trifecta at Oracle. Anyone that wants to prep for CSAUP or just push themselves for pushing themselves sake, come out for pre-run (or smurph), 0600 and then 0700 Oracle beatdowns.
  • Anyone looking to really push themselves the day before Thanksgiving should avoid The Calm as they are doing a Planes, Trains, and Automobile themed beatdown. If you want to have fun at a beatdown this is the one for you!
  • Mr. Rogers is looking for corporate sponsorship for the Night to Shine event. Please reach out if your company is looking for an amazing cause to donate to

Prayers: 

  • Barbershop’s 2.0 Sophie as she continues her battle and for the whole family.
  • Superfly as he looks for his next chapter.
  • PAX dealing with Cancer, whether themselves or their families
  • Minnow, Biscuit, and Honey Stinger for their losses
  • Bollywood and his family reconnecting after 10 weeks apart following the loss of his mother
  • Riley and her continued progress and success
  • Prayer of thanks and praise for Rock Em Sock Em’s friend’s recovery
  • Praise for Laser Jet, Snickers, Cheap Seats, and Pelini for being HIM crushing the Trifecta this morning

COT:

Keep pushing through and remain consistent. Whether you are seeing the results now or not, so long as you maintain the consistency with taking the steps and actions that you need to you will see results. You’re building compound interest in what you’re trying to achieve.

Cheers,

Star-Lord

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