Friday, September 8th, 2023 | Combine | Kiewit | 68 degrees, calm and beautiful!
24 Pax: Star-lord, Barbershop, Khakis, Bubbles, Tater Tots, Arm-brah (Armbar), Pre-Game, Summer Catch, Skipper, Anonymous, Steeple, Schnitzel, Papa Smurf, Bollywood, Buttah, Boji, Mrs. B, Haboob, Lance, Cataracts, Superfly, Flat Stick, Jester, Bailey Spyers (FNG – Speed Dump)
QIC: Star-lord
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 outside, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
There was 1 FNG today. Bailey Spyre (Spire?)
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
5:23 am- Warm-o-rama
A nice quick warm-o-rama starting with 1 round of alternating Bernie Sanders (up Kill-Switch Mountain) with PAX doing ‘squats when other group is doing Bernie Sanders.
15 Side-straddle hops
15 Tappy Taps
15 Imperial marchers
15 Runner’s Stretch
Onto the track!!
5:33 am. – Beatdown –
Counted PAX off into 2 groups and split between both sides of track: 2 groups on opposite sides of the field’s goal line.
All PAX did 10 ‘Merkins and 1 lunge on each leg then sprint/moseyed to opposite sides 10 yard line (PAX that finished first do high knees until last PAX arrive).
All PAX did 9 ‘Merkins and 2 lunge on each leg then sprint/moseyed to the opposite sides 20 yard line (PAX that arrive early do side straddle hops until last PAX arrive).
Did 8 ‘Merkins and 3 lunges per leg then sprint/mosey to opposite 30 yard line (PAX finish first do cherry pickers until last PAX arrive).
Did 7 Merkins and 4 lunges each leg then sprint/mosey to opposite 40 yard line (PAX arrive first do imperial marchers until last PAX arrives).
Did 6 ‘Merkins and 5 lunges each leg then sprint/mosey to opposite 50 yard line (PAX arrive first do LBC’s until last PAX arrive).
Did 5 ‘Merkins and 6 lunges each leg then sprint/mosey to opposite 40 yard line (PAX that arrive first do high knees until last PAX arrive).
Did 4 ‘Merkins and 7 lunges each leg then sprint/mosey to opposite 30 yard line (PAX that arrive first do side straddle hops until last PAX arrive).
Did 3 ‘Merkins and 8 lunges each leg then sprint/mosey to opposite 20 yard line (PAX that arrive first do cherry pickerss until last PAX arrive).
Did 2 ‘Merkins and 9 lunges each leg then sprint/mosey to opposite 10 yard line (PAX that arrive first do imperial marchers until last PAX arrives)
Did 1 ‘Merkin and 10 lunges each leg then sprint/mosey to opposite goal line (PAX that arrive first do LBC’s until last PAX arrive).
5:50am Omaha
We did core workouts led by 3 different PAX (Bollywood, Summer Catch, and Supafly) followed by rancid style hammers to finish
6:06 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Vala’s free tickets 15-17 Sep on slack, campfire pit
– skipper – 2 weeks from today Jimmy buffet themed Beatdown at Combine
Prayers:
No prayer requests today.
COT:
Today I focused on “a man needs help to get right.” Discussed how important F3 has been for me to getting right. I have been working out for years but it was monotonous and frankly boring. The middle of June I found this wacky bunch of dudes that made working out fun again. I used to volunteer in the community many years ago and then I got married and let life get in the way. Again this wacky bunch of leaders set the right example and made me want to do and be better. I’m so thankful for each of you pushing me to be the man I know I can, but sometimes forget to follow through and be.
Prayers
Cheers,
Star-lord