49 degrees, clear
Pax in attendance: Canadian bacon, Beaver, Specimen, Mr. Deeds, Superfly, Skynard(FNG welcome!), Sparty and YHC Kill switch!
5 Core principles
Mission statement
Credo
Let’s mosey to the baseball field
Circle up for warmarama
Big ones x 10
Seal claps x 10
Runners stretch x 10 count each side
Sun gods x 10 each way
Hill 1
Mosey to the big hill behind the school
Yoyo
Donkey yoyo
Run to the bottom,
Bernie Sanders back
Balls to the wall to the six
Repeat x 4
Hill 2
Mosey to the street side hill ending at the top
Find a buddy
Partner 1 monkey humps
Partner 2 runs down the hill touches the school, bear crawls back up
Flapjack
5 minutes of this
Hill 3
Mosey to the hill east of the field, end at the top side
Count off in 3s
3 man grindage buddy
Keeping it 100
Combine to 100 reps at top and bottom
Top:
Merkins
Carolina dry docks
Raise the roofs
Bottom:
Big boy situps
Plank jacks
Air squats
Called omaha at 5:48
Mary:
Instagram models 10 IC
Hammers rancid style
Name o Rama
Announcements
TAPS
COT:
2 years of F3
I had my 1 year anniversary here last year and I listed off my accomplishments of all the great things I did in that year.
What has F3 done in the last 2 years though?
We went from 23 AOs/week to 50.
How many miles has this F3Omaha logged as extra credit in preruns and pre-rucks in the last 2 years?
How many pounds has F3Omaha lost in 2 years?
How many laughs were shared, how many new friendships were created?
How many dollars have been raised by this group?
Volunteer hours?
I owe this group of men and this organization so much for the personal growth I’ve experienced, so I do my best to pay that back by doing what I can to help others grow in the same way I have and continue to.
This group has coached me on to how to listen, how to be vulnerable, and really how to lead and be a leader.
I’ll end this cot the same way I did last year…
F3 Brothers are the impetus to acceleration. They’re the ones starting the fire inside of you, stoking it when it cools off, and throwing gasoline on it until it spreads to light up the world. I appreciate you all so much, and I can’t wait to see what the next year brings.
Aye!!