11/3/2023, 5:15am | The Farm | Springfield, NE | 51 degrees + 56% humidity 

# of PAX: 13 

Q: Eh 

4:45AM Pre-Ruck and Pre-Run 

PAX: 8 runners and ruckers 

Jean-Claude, Ferdinand, Tony the Tiger, Hu Hot, OG Kickstand, Dozer, Beanstalk, Busser, Nae Nae, Skidz, Sundance, Crocs, Eh 

Eh welcomed the PAX promptly at 515AM. 

Eh opened to cover the 5 core principles of F3 as well as the credo. 

  1. Open to all men 
  2. Always Free 
  3. Always outside  
  4. Led in a rotating fashion 
  5. Ends with a Circle of Trust (COT) 

Eh led the PAX on a mosey up the hill and around the block and then back to the flags.  

Warm Up Exercises: 

  1. Cherry Pickers 
  2. Tappy Taps 

From there, Eh led the PAX over to the fairgrounds. There were 3 stations. The PAX counted off into groups of 3. Eh showed the PAX how to do the tire exercises before each group went to their stations. Each group was at their stations for 10 minutes.  

Station 1: Tires 

  1. The goal was to pull the truck tire backwards from the corner of the concession stand to the tree. 
  2. Once there, the PAX would flip the tire, jump into the center of the tire, and then jump out of the tire. Ten times.  
  3. Repeat previous exercises. 

Station 2: Coupon Work 

  1. Station Brigade—The men were to put their backs against the wall and get as close to a 90-degree chair sit. They passed the coupon back and forth for 90 seconds. 
  2. 10 Blockees—Burpees w/ a coupon. IYKYK 
  3. 10 Lunges—Alternating w/ a coupon. 
  4. 20 Squats w/ a coupon. 
  5. Repeat previous exercises. 

Station 3: Crawling. Eh set up cones. The PAX were to Army Crawl from the first set of cones to the second set. Once they reached the second set, they were to Bear Crawl to the final set of cones. 

  1. Army Crawl—Keep your butts low. 
  2. Bear Crawl—Straight fire for the shoulders. 
  3. Alternating Shoulder Taps x 10 in cadence. 
  4. Planks—Each PAX counted out to 10 until each PAX had counted. 
  5. Repeat previous exercises. 

Eh called Omaha and the PAX moseyed back to the flags. Eh asked Nae Nae to lead the PAX in 10 Frozen Freddies in cadence. The PAX then did Sarpy Slammers. 

Eh went over what is most important to him for F3 and that is his faith in Jesus. He encouraged any PAX to talk to him if they had more questions. 

Announcements/Prayer Requests: 

Purchasing toys for HHM on Saturday, November 4, 2023. Meeting at the Walmart in Lake Manawa at 9AM. 

Splinter Cell is doing a tree cutting party on Saturday, November 11, 2023. He is going to do some of his famous BBQ as well. 

4th Annual Poker Tournament tonight. Look it up on Slack or WhatsApp. 

Prayer for Beanstalk’s friend out in Washington. Some complications with their twins. 

Prayer for Nae Nae’s friend with a lump on the side of his neck. 

Aye

-Eh

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