11/28/2023 – Catamount Complex
Location: Gross Catholic High School, Bellevue, NE.
PAX: Low Flow, Black Tuesday, Biff, Fun Dip, Double Dip, Squints, Firewalker, Invictus.
QIC: Invictus
Weather was fairly chilly between 25 and 30 deg out.
0415 – Pre Pre Run – YHC, Low Flow. The objective of the PPR was to get a feel for the (albeit opposite) new route for the pre run route since part of the Papio trail is closed. Nonetheless, there were still no shortage of hills.
0445 – Pre Run – YHC, Low Flow, Fun Dip, Double Dip, Firewalker. The hills of Aspen and Harrison were alive with the sounds of the PAX. I think most were happy they didn’t have to go up Aspen.
0515 – YHC welcomed the PAX as most trickled in from the pre run and there were some last minute arrivals.
Five Core Principles – Free, Open to ALL Men, Always Outside, Lead in a rotating fashion, and Ends in a Circle of Trust.
Credo – Leave no man behind, but leave no man where you found him.
The Mission of F3 is to Plant, Grow, and Serve small workouts groups for the reinvigoration of male community leadership.
QIC noted he was not a fitness professional so the PAX should modify the workout as needed.
Warm-a-rama: At the Flags
20 SSH IC, 15 Tappy Taps IC, 15 Imperial Walkers, 15 Mountain Climbers.
Thang 1: Parking Lot near entrance on Gross High School Rd.
We did 4 sets of the following:
25 Alternating Shoulder Taps, 25 Heels to Heaven, 25 Apollo Ohno’s, run up Gross HS Rd then North on 43rd St and loop back to parking lot.
Thang 2: Baseball Parking Lot
We paired up for a grinder where 1 PAX ran to the Free Library near the playground and back, the other PAX was going to start with a core exercise of their choice. The objective was to get to 100 total for each pair. Once the core was complete, the PAX were to move on to an arms and then legs exercise. All groups at least got to the legs.
OMAHA called at 0550, mosey back to flags.
MARY – 15 Flutter Kicks, 15 Box Cutters, 2 rounds ofSlammers.
NOR – see PAX list above.
Prayers/Announcements
12/30 at The Pit – Firewalker mentioned there will be a transition for some sector leadership.
The 2024 CSAUP has been scheduled for 1/27 in Gretna.
The next respect pop-up will be at St Vincent DePaul.
COT
I had multiple ideas for COT’s in my bank, so I was trying to figure out which one would be the best. But sometimes, the best ones just fall out of the sky into your lap. That is how this morning’s message came about. The day before, my mom messaged me that Monday 11/27 would have been my grandfather’s 100th birthday (hence the 100 reps for the exercises); she included a photo of him graduating from USC law school. Boom. Instant COT topic. My grandfather was a huge influence in my life primarily because of how he supported me and his family when my aunts and mom were growing up. He grew up during a time when your parents chose your career for you, so he did not have much of a choice of what he was going to do. I would find out years later that he was more interested in studying engineering. This made sense because one of the things I would enjoy doing the most when going over to his house was taking a piece of wood from his garage and drilling holes and hammering nails into it. Over the years, it would accumulate tons of nails and drill holes. And when I say drill, I mean the old school hand crank drills. The beatdown this morning was reminiscent of not having choices (Thang 1 where I wrote the beatdown) and having choices to make yourself (Thang 2 where the exercises were chosen individually). This honored my grandfather who might not have had the choice to choose his own career, but he made the ultimate choice to support his family anyway and help raise me and my brother. Here’s to grandpa Frank!
Prayer – YHC
Aye! – Invictus.
Coffee on site.
