15 Nov:
Friday, Nov 15th, 2024 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
15 PAX: Snickers, Misty, Grinder, Flat Stick, Papa Smurf, Cheap Seats, Wentworth, Truant, Laser Jet, Smooth Operator, Cutting Edge, Edger, Barndoor, Starlord, Romper Room
QIC: Romper Room
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am –
INTRO: I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPES: 1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
MOTTO: of F3 is to leave no man behind, but leave no man where we find him.
DISCLAIMER: I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
HIGHLIGHTS: There was X FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
PAX were paired up for lap of Catch Me If You Can around the track. First PAX did 15 Diamond merks while the other PAX started Burney-ing around the track. When second PAX caught first PAX the swapped roles. We completed one lap around the track with minimal collisions and tripping.
5:25 am – The Thang at the track:
Played some see ya when I see ya. PAX kept same pairings from Catch Me If You Can for many minutes of see ya when I see ya. First lap was 5 Diamond Merks, 15 Merks, and 25 raise the roofs. Second lap was 5 James Bonds , 15 Leg Raises, and 25 LBC’s. Third lap was 5 Burpees, 15 air squats, and 25 Johnny Dramas . We did as many laps as we could until Omaha was called ~0555.
5:55am Omaha
We did a quick round of Rancid Style Hammers to close it out
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Check Slack
Prayers:
– Barbershop’s 2.0 Sophie and the entire family
– Jon and his addiction
– Truant’s Dad