Badger Pointe 12/5/2023
Back Blast – December 05, 2023, Badger Pointe Beatdown – SpeedBump Q (SubstitQ for Back Country)
AO: Badger Pointe
Conditions: 5:30am temps were in lower 30’s, approx. 32 degrees. Winds out of the NW 15mph. It was brisk and an extra layer was welcomed this AM
10 PAX and YHC – Cradle, Plague, Stripes, Truly, HouseParty, Cupid, Low Point, Bernie, May Day High Point, Speed Bump -Q
F3 – Fitness, Fellowship, Faith
5 Core Principles
The Mission Statement
The Credo
No FNG’s
Disclaimers were presented. I am not a Professional!
WOR – found a spot on Southeast side of school to try to stay out of wind of WarmORama
15 SSH (IC)
Toe Touches – 10 Count x2
10 Tappy Taps (IC)
10 Cherry Pickers (IC)
10 Bent Over Michael Phelps (IC)
10 Goof Balls (IC)
Mosey’d to Bennington Middle School across the street and found another spot on Southeast side of building to stay out of wind.
Stenil Time – rotated counting and exercises in circle amongst each Pax
30sec Plank
30sec Chilcutt Plank
10 Merkins
10 Amazing Spiderman Right leg (IC)
10 Merkins
30sec Plank
30sec Chilcutt Plank
10 Merkins
10 Amazing Spiderman Left leg (IC)
10 Merkins
RECOVER
Mosey’d to Middle school football field.
Pre-Thang – Variation on Suicide
Three sets of cones were set out to indicate to PAX each endzone line and midfield. Pax lined up on North endzone line, completed an exercise to middle of field, then sprint to opposite endzone line on South. After each sprint in each endzone Pax completed an alternating Leg or Ab exercise.
1st High Knees endzone to midfield – Sprint rest of way – 25 Monkey Humpers in endzone
2nd Side Shuffle endzone to midfield – Sprint rest of way– 25 Big Boy Situps in endzone
3rd Bernie Sanders endzone to midfield – Sprint rest of way – 25 Bobby Hurley’s in endzone
4th Bear Crawl endzone to midfield – Sprint rest of way – 25 V-UPS in endzone
5th Super Mario endzone to midfield – Sprint rest of way – 26 Alternating Lunges in endzone
6th Sprint entire 100 yards. – 25 Frozen Freddy’s in endzone
Thang – Two man Cumulative Grinder
200 Merkins
300 Air Squats
200 LBC’s
-One Pax was at endzone line completing the above exercises -One Pax (partner and pusher) had choice of:
10 Burpee’s at Midfield (50yd run)
10 MonkeyHumpers at opposite Endzone (100yd run).
Omaha was called at 6:01
Picked up cones and exercise instructions and head back to flags.
Didn’t complete any Mary at the flags. Q was admittedly worn out from his own workout, and plenty of ab work was completed during beatdown.
NameORama
Announcements and Prayers:
-Jan 27 save the date for CSUP. Gretna East HS. More details to come on slack
-F3 Omaha history will be made Dec 19 – 1st ever Father/Son Co-VQ (High Point and Low Point)
-Plague’s father in law Irv heard back good news from his scans recently. Thanks for all the prayers
-Prayers for BackCountry, he has been down and out for a few days now. Hope he gets better soon.
-Co-worker of Plague, Mitzi, brother in law recently committed suicide. Pray for the family and that we can make impacts to end this tragedy.
COT
This weekend while I was laying around the couch (after fartsacking Fri and Sat AM) watching football I came across a motivational quote that got my attention.
Going to share with you some quotes info from legendary Tennessee women’s basketball coach Pat Summitt.
Coach Summitt won 1,098 college basketball games and 8 National Championships during her 38 year career with Lady Volunteers. Winning at an incredible 84% rate.
Coach Summitt was widely recognized as one of the toughest coaches in all college basketball history, both men and women.
Coach Summitt said there is one important quality that separates achievers from everyone else-
Competitiveness!
To Summitt – Competitiveness is what separates achievers from the average.
She said – “Anyone can be average. What separates people? People that are willing to do things that aren’t fun. People that are willing to look at their weaknesses, then try and commit to a way to make their weaknesses strengths.”
For myself lately I have been settling. If I am being honest with myself, I have been average. Since completing 1/2 Marathon early in Nov I have NOT posted more than 3x per week. Prior to this I was 5 day a week poster. I feel like I have lost alittle of my F3 mojo. I have lost my competitiveness.
I have found reasons to not post – reasons like Weather being colder, Holiday activities, and being undisciplined with having a few more libations than normal.
My challenge to myself and you PAX members this morning is to not settle for mediocrity or being average. Be competitive!
Don’t be the type of person who is ok with being average. Keep Not Settling! Push yourself! Accelrate thru the Holiday and Winter months.
Gonna to leave you with this quote from Coach Summitt:
“A competitive spirit is the key to improving yourself and seeing what you’re really capable of. Simply trying to push yourself further – even if you fall short of your goals—makes you a better and more confident person.”
That is all I got!
