06 Dec:
Friday, 06 Dec, 2024 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
25 PAX: Killians, Haboob, Smooth Operator, Grinder, Papa Smurph, Edger, Flat Stick, Jukebox, Wentworth, Pelini, Khakis, Vandelay, Bullseye, Snickers, The Plague, Grease Fire, Frosty, 6 string, Bogey, Walleye, Tater Tot, Starlord, Beaver, Misty
QIC: Misty
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am – Beatdown
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 0 FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
Stretching and a few exercises
5:22am – Pre-Thang:
The Hill. Jacob’s Ladder with a Bernie Sanders Twist with Burpees on Top and more burpees on the bottom for 7’s. Followed this up with a little Triple Nickle dealer’s (5 most senior Omaha F3 Members in attendance… Vandelay, Khakis, The Plague, Khakis, Tater Tot, Wentworth) choice of the exercises to complete at the top and bottom of the hill… rest assured they were not fun, but made us stronger!!
5:25 am – The Thang at the track:
5 station grinder with one push group. Made it around track one full rotation.
6:00am Post Thang: We did a quick round of Rancid Style Hammers to close it out
6:02am Omaha
6:02 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Impact Retreat 1/10 – 1/11
– CSAUP 1/4
– Cousin Eddie Ruck and ABIDE Christmas store 12/14
Prayers:
– Papa Smurf’s Dad recovery and pain management
– Truent’s Dad recovery and pain management
– Barbershop’s 2.0 Sophie and their entire family
– Mr. Rodger’s 2.0 Rylie and their entire family
– Hey Hey’s dad, Nailed it, Superfly
COT:- Be aware of “False Finish Lines”. Those are things that you are delaying until something is achieved. “As soon as I have money, I will start spending time with my kids”. As soon as I retire, I will start dating my wife”. These are lies, and regardless of those things, we need to make daily progress towards the type of HIM we want to be.