Humidity 89% and 27 degrees.
Vandelay arrived early for a Pre run and there was a large group assembling in the darkness for the 3 miler this morning. The group departed and had a great run with a lot of mumblechatter in multiple groups. Upon arriving back- Khakis had his cones ready to go out on the field and all appeared ready for a clinical and organized Beatdown.
PAX: Tater Tot, Woodhead, Mr. Miyagi, Chiclets (Respect), Chippendale, Boji, Obi Wan, Boss Hogg, Painkiller, Taxman, Thomas, Vlasic (Respect), Bear Grillz, Kickstand, Pit Stop, Hoser, Escobar, Bayside, Urkle, Baby Shoes, Smurph Turf, Copperfield, Peg Leg, Dr. Thunder, Little House, Butter, Wait Time (Respect), Ozark (Respect), Slow Pitch, Crab Cakes, Lincoln Logs (Respect Respect), Band Camp, Flea *FNG, High Hat, DOA, Ketchup
QIC: Vandelay and Khakis
At exactly 5:30, Vandelay welcomed everyone to the Respect Co-Q with Khakis. They shared going through the Mission Statement, Core Principles, Disclaimer and welcomed an FNG. Once that was completed Vandelay and Khakis led everyone on a short mosey to the ramp parking lot for the Warm-A-Rama.
Warm-A-Rama
The first thing was to break into groups of 5 with 3 on one end and 2 on the other with 20 yards in between. It was a sort of relay as somebody would run and relieve someone from one end and then the same at the other end rotating back and forth between A and B
Station A: Alternating rounds of SSH and Butt Kickers as AMRAP
Station B: Alternating rounds of Cherry Pickers and Air Pressesas AMRAP
Vandelay called Omaha for the next exercise which would be one of his signature Pre Thangs
Pre Thang
Bolt 45s, 3 xs – You all know what these are by now.
Johnny Dramas – 30 on up
The THANG
After that was completed a short mosey to the field to where lit cones awaited 50 yards apart. The PAX were told to do a series of exercises and the first to 50 would yell “50 FEELS GOOD” and then run 50 yards and back. List of exercises is below.
• 50 Hydraulic Squats – Of Course
• 50 Scorpion Drydocks
• 50 T Merkins
• 50 American Hammers (IC)
• 50 Squat Thrusts
• 50 Red Bull Smurph Jacks (IC)
• 50 Plank Position Alt Toe Taps (IC)
• 50 Burpees
6 MOM
American Hammer – Rancid Style – once around.
Circle of Trust- Name-A-Rama
Naming of our FNG- Flea
Announcements & Prayers:
• CSAUP is upcoming. Lincoln Logs explained the specifics for the Food Drive associated with the CSAUP
• Heartland Hope Mission Pantry Feb 11- Sign up on Slack
• Upcoming event calendar to be posted.
• Continued prayers for Pit Stop and his M and Tin Cup
• Prayers for Baby Shoes Father as he recovers from recent surgery
Message from the Qs :
Khakis kept his COT short, but it was clear F3 has had a lasting effect on him since joining in December of 2018 when he was significantly heavier (45 lbs) and in much need of something that was missing. He found that “thing” missing or that thing,THE PLAGUE, found him in a Hy-Vee Parking lot. The rest is history. He knew from his first workout that this was the place for him. He started F3 just a few weeks after his 50th Birthday and few days before the New Year so it was time. He has only known F3 as a RESPECT member. He recalls a COT he did a couple of years ago where he actually felt more like saying RESPECT for the guys under 30 for attending and HATE for himself. He felt so much respect for the young PAX members who were dedicated enough at their age to get out of bed and workout with this group and he “hated” himself for not finding this group sooner.
He closed by saying while he has only been a RESPECT member since he joined … you’re not getting rid of him anytime soon as he plans on being RESPECT RESPECT RESPECT RESPECT RESPECT RESPECT until he is put in the ground.
Vandelay indicated that the question of what F3 means to him is a tough one and that he doesn’t really have an answer for it. At least one that could be summarized this morning. It started as a new Fitness routine, but the reality is that it very soon became much more than that. It became important to connect with my brothers a few times a week – easier when we had 4-5 sites. As F3 grew, the vast number of new members and sites challenged regular touch points but extended opportunities for growth. The importance became learning from others about being a good person and a difference maker in my family and community. You are surrounded by such great examples of HIM and it becomes your responsibility to also set an example and represent the group well. Be aware of the significant impact you can have everyday you post- even if you are not trying.
Ketchup Closed us out in Prayer.
Thanks to Ketchup for allowing us the opportunity to lead today.
Aye!
Vandelay and Khakis –