Wednesday, July 13, 2022|Beverly Hills|Hanscom Park, Omaha, NE | 65 degrees, 82% humidity, Wind 4.2 mi/h from SSW
“Where I come from”
12 Pax: E-85, Spacebar, Rancid, Mac & Cheese, Mad Dog, Ditty, Girl Dad, Stapler, Hot Pocket, Bovine, Side Dish, Swiper
QIC: Swiper
5:00 am Pre Run: Girl Dad, Swiper
I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission statement, which is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
I covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
I covered the Credo: Leave no man behind, but leave no man where you found him.
I then explained to the Pax that I had a lot of history in this area and we would relive some of my past and stop a few places. We would start with a Mosey and ran south towards the CU Tennis Complex.
5:35 am Warm-a-rama:
We started WAR at the Tennis Complex. We performed the following exercises:
- 10 Tappy Taps IC
- 10 Tater Taps IC
- 10 Knee touches Side to Side (Hip Stretch)
- 5 Motivators IC
- 3 Inchworms Down – 10 Tempo Merkins each time
5:42 am Pre Thang: Some History
We stopped at the Tennis complex and would Partner Up – Partner 1 would do reverse rows on the railing while partner 2 sprinted down and back. Go until you have 100 Rows. Plank to the Six.
Next we ran up Ed Creighton Blvd and South on 32nd St. To the third house in, to the house my Dad grew up in and my grandfather and Grandmother lived in. She always had a statue of Mary in the Yard. We would do our 6 MOM now.
- 10 Iron Crosses IC
- 15 Chloe’s IC
- 20 Big Boys
- 25 Gas Pumpers IC
- 30 Second Plank
- 35 Flutter Kicks IC
- 40 Low Dollies IC
5:50 The Thang – Back to school
We would start with our nose to the wall for getting in trouble in school (Someone actually mentioned this too!) and would have one Pax run the stairs while we did the following, switching each time a Pax made the loop
- Chicken Peckers
- Donkey Kicks
- Balls to the Wall
- Low Wall Sit
We got through each exercise twice. Then we all ran up the stairs to the upper parking lot.
Then we would all go up the parking lot and Broad Jump / Burpee across the parking lot. Do 1 broad jump, then 1 Burpee, do 2 broad jumps, 2 burpees, and keep adding 1 until you make it across the parking lot.
When we finished we headed back towards the shovel flags, grabbed the coupons and headed down to the lake.
5:05 The Thang II – Lake Land
One Partner would run a loop on the Lake while the other did the following exercises:
- 12 Coupon Kisses
- 50 Coupon Curls
- 10 Blockees
- 35 Coupon Overhead Press
- Rinse and Repeat until Omaha was called. We would do NOR down by the lake.
5:10 am 6MOM
We already did this dummy.
5:12 am NOR
The Name-a-rama was completed – see above for list of those who posted. This was a mobile NOR, I ran ahead and grabbed my phone and went back and did the NOR on the move, second time I have done this and its pretty funny.
Announcements:
- Good to see Hot Pocket – back from Chicago
Prayer Requests:
- Lisa, Girl Dad’s mother, dealing with cancer
- Ditty’s brother Huckleberry
- Those that have died or dealing with sickness
- Rancid’s Dad’s Hand
- Folks Traveling
- Stapler’s family in Alaska
COT
I explained that I was reading my daughter’s calendar and there was some questionable saying and readings, she is growing up too fast! But I read one a few weeks ago that was pretty good. I asked the Pax to slow down in there life and try and appreciate the goodness around them. I challenged them to find and recognize 5 good things in their life, simple things like, when I turn on the light switch, the lights turn on! Or when I turn the key in my car, its starts! (Hopefully) Appreciate God’s goodness in the world.
Aye! Swiper