Friday, August 16, 2024 | Combine | Kiewit Middle School | 69 degrees, conditions
22 Pax: Canburry, Haboob, Bollywood, Papa Smurph, Killswitch, Walleye, Summer Catch, Cap’n Crunch, Village Inn, Flatstick, Misty, Killians, Lathe, Starlord, Village Point, Jukebox, Bullseye, Tightlip, Skipper (Respect), Reflux, Mr Rodgers, Hindsight
QIC: Hindsight
4:30am A great group of Smurphers doing their Smurph things.
4:45am A great group of pre-runners this morning trying to get a bit of extra miles and calories burned.
5:15am Welcome the Pax to F3. The three F’s stand for Fitness, Fellowship, and Faith
Mission of F3 – 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. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Credo: We leave no man behind, but we leave no man where we found him
FNGs (None)
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
Warm-o-rama
Mosey a lap around the track, form a circle in the grass for:
- Plank
- 10 Alt Shoulder Taps (IC)
- More Plank
- 10 Toe Touches (IC)
- More Plank
- 10 Pickle Pushers (IC)
- MORE Plank
- 10 Alt Shoulder Taps (IC)
- A Combine: 30 air squats, with a burpee every 3 (3/6/9/12/etc.)
The THANG
Split the PAX into three groups, 6-7 men each.
Group 1: carry a coupon on one lap around the track. Only requirement is that all group members touch the coupon.
Groups 2 & 3: complete as many reps through Cycle A as possible, keep count by adding one quarter per completed cycle per man to your group’s cup
After Group 1 finishes lap: Group 2 takes lap w/coupon, 1 & 3 complete cycles
After Group 2 finishes lap: Group 3 takes lap w/coupon, 1 & 2 complete cylces
Then repeat with Cycle B, Cycle C, etc. until “Omaha” called.
Cycle A
5 burpees
25 air squats
5 burpees
25 merkins
Cycle B
5 burpees
25 alternating lunges (both legs = 1)
5 burpees
25 box cutters
Cycle C
5 burpees
25 carolina dry docks
5 burpees
25 flutter kicks (IC = 1)
Cycle D
5 burpees
25 hydraulic squats (down/up = 1)
5 burpees
25 low dollies
OMAHA was called at 5:55 – return to the flags for a round of American hammers rancid style
6:00 Name-o-Rama, Announcements, Prayer
COT
Shared story of Peak Challenge men teaming up to carry a teen unable to hike on his own up a 14er in Colorado. MASSIVE impact on teen, dad, others on the trail! Urged the PAX to lean on others when needed.
Aye!