Friday, October 7, 2022|Combine|Kiewit Middle School| 70 degrees, Stormy
16 Pax: Bouncer, Obi-Wan, Wentworth, Superfly, Skipper, Grease Fire, Wiley, DOA, Mr. Deeds, Cataracts, Mulligan (respect), Lily Pad, Beaver, Frosty (respect), Nailed It, Barbershop
QIC: Barbershop
5:15am 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 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).
There were no FNGs today.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
Tomorrow, October 8, is the Market-to-Market race, and I know that several in attendance including myself were on the docket to run the race. Thus, I planned a nice long warm-a-rama to get the legs loose and to not overcook ourselves before the big race. With that in mind, we took off.
PAX took a quick mosey around the school to loosen up and perform warm-a-rama in the front of the school.
5:20 – Warm-a-rama started off with some dynamic stretching to keep the blood flowing and to help loosen up all of the different leg muscles:
High-Knees across the parking lot
Butt-kickers
Walking Swing Kicks
Hip-Openers
We than slowed it down with more static stretching
Calf-stretches, both upper and subcutaneous
Quad Stretches
Tappy Taps
Big Ones
Runner’s Stretch
Hip Circles
5:28am – Pre Thang
PAX moseyed over to the south side of the school and partnered up. Partner number 1 would run down the hill, complete 12 clock merkins – one marking facing each hour, then bear crawl back up the hill. Partner number 2 would alternate between balls-to-the-wall and wall sits
5:35am – The Thang
The PAX would break into four groups for a series of pain stations spread throughout the parking lot. There are is no push group, simply complete the list of exercises and run to the next station. The Four Stations are:
Station 1
15 Flutterkicks
15 Dive-Bombers
20 Oh-Yeahs IC (10 each side)
Station 2
15 LBCs IC
20 Werkins
15 Apollo Ohnos IC
Station 3
15 Heels-to-the-Heavens
15 Alternating Shoulder Taps IC
25 Air Squats
Station 4
20 Low Dollies
20 Merkins
20 Calf Raises IC
I called Omaha a little early because I had remembered that the AO had a basketball court, and I love me some knockout. However, this is a workout, not just play-time, so I came up with something a little extra special:
5:50 – Burpee Knockout
This is just like regular knockout in terms of how players are eliminated. The exception is that every time you shoot, you have to do a burpee. When you get knocked out of the game, go to the sidelines and do cherry pickers.
As the PAX were eliminated, it because obvious that only doing cherry-pickers for the entire game was not a good idea. So, the PAX were freed to lead and pick different exercises on the sidelines. This was a really fun game! Turns out there are several PAX who can really hoop! And several who… can’t.
6:13am Mary
I had hoped to do a proper Mary, but burpee knockout took a little longer than expected. No worries, we circled up and finished off with some rancid style hammers.
6:15 Name-o-Rama and Announcements
The Name-a-rama was completed – see above for list of those who posted.
Announcements:
Golf Outing for F3 on Tuesday, October 11. Bring one club, you’ll be partnered up with another PAX.
Lots of 3rd F opportunities:
Project Pink’d has a poker tournament on October 22. $100 buy-in with unlimited rebuys
Freed-to-Bleed blood drive is coming up on October 21. Check the slack channel for more details
Heartland Hope Mission – F3 is signed up to participate on October 22 from 9 am to 1 pm. M’s and 2.0’s who are 12 and older are welcome as well
Prayers:
Prayers for Grease Fire’s family as they deal with his grandma nearing the end in the hospital. Prayers for peace for Grandma as she moves on to a better place and comfort for the family as they deal with the loss.
Prayers for Tin Cup as he battles his cancer diagnosis
COT:
“If a thing is worth doing, it is worth doing badly.” – G.K. Chesterton
When I first stumbled across this quote, I thought it must be a typo. Afterall, G.K. Chesterton is a highly respected theologian and philosopher, why would he recommend doing something “badly”? But as I dug into what he meant, his thesis was that we should not wait to accomplish things in life under perfect circumstances or, worse, leave them to be done by professionals. When it comes to raising kids, we should dive in head first and do our best to teach our kids the important things in life, not leave it to professionals to do it for us.
I’ve found this idea applies to lots of areas of my life. In fitness, I can’t wait until I’m “in shape” to start running. If I start, and I’m posting 15-minute miles, so be it! It’s still worth doing badly.
Lately, I’ve had some missteps with my wife. Never sure how best to show her that I love her, I sometimes go out of my way to try something special only for it to fall completely flat. It can be discouraging for my affections to go unappreciated or unnoticed, but that doesn’t give me an excuse to stop. Loving my wife is a thing worth doing, so I will continue to do it… even if I do it badly.
Aye! -Barbershop