Date: 12/19/23
PAX (9): Schrute, Black Tuesday, Korver, Uncle Jesse, OGK, Farva, Animal House, Low Flow, Busser
FNGs: none
AO: The Catamount Complex
QIC: Busser
Conditions: 27 degrees, feels like 17, but we stayed warm down on the field
At 5:15am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Warm-O-Rama:
At the flags we completed: Chinooks – 10 IC forward, 10 IC Backwards; raise the roofs – 10 IC; Big Ones – 10 IC, Tappy Taps – 10 IC
Pre-thang:
We moseyed over to the bottom of the hill near the stadium and completed 10 air squats followed by bernie sanders up the hill, jog back down. We completed this 3 times to get the legs fired up.
After that we moved over to the closest goal line on the field. We crab-walked 100 yards to the other goal line, stopping every 10 yards to do 5 dips. Once we all finished that, we bear-crawled back to the north goal line, stopping every 10 yards for 5 carolina dry docks.
The Thang:
There were cones setup on each corner of the field at the goal line/sideline intersections. We completed the exercises at each station as a group and then moved to the next station either as a run or a Bernie.
Station 1: 15 heels to heaven, 15 low dolly’s, 15 LBC’s all IC; run to station 2
Station 2: 15 alternating shoulder taps IC, 15 diamond merkins, 15 werkins; Bernie to station 3
Station 3: 15 air squats, 15 bobby hurleys, 15 monkey humpers IC; run to station 4
Station 4: 10 burpees; Bernie to station 1
We completed this circuit 1.75 times before returning to the flags
Mary:
Sarpy Slammers
Name-O-Rama: all pax listed above were present.
Announcements: freed to bleed, Sarpy leadership pass at the Pit, Farva Murph at the pit, Csaup
Prayer Requests: all requests were kept in our hearts this morning
COT:
The importance of consistency. In all aspects of your life, whether it fitness or diet, you’ll lose progress faster than you can gain it back if lose you consistency. In your relationships, consistency is key in building trust and being seen as the leaders we are striving to be.
Make sure your are consistent with yourself and your habits and also consistent in your demeanor, attitude, and interactions with others.
Busser closed out in prayer.
Aye,
Busser