Date: 04/12/2024

PAX (22): Nae Nae, Enterprise, golden pond, tumbleweed, ketchup, Switchfoot, light bright, crowdsource, bullet proof, hard hat, Oscar, Griswold, kickstand, frozen, country mile, unicycle, Flo, Clark Kent, skol, Walleye, Busser

FNGs: none

AO: Fancy Feast

QIC: Busser

Conditions: 39 degrees, pretty awesome 

At 5:15am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.

Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today. 

Warm-O-Rama:

We ran over to the turf field where Crowdsource had the brights at their lightest 😉 We circled up at mid field and completed:

  • 15 SSHs
  • 10 forward and backward Sun Gods
  • 10 Tappy Taps
  • 10 Big Ones
  • 15 count squat sit (stretch as low as you can go)

Pre Thang:

We moseyed to the side of the field so we could use it width wise for the following modes of transfer:

  • Butt kicks across field, mosey back
  • High knees across field, mosey back
  • Bear crawl across field, mosey back
  • Walking lunge across field, mosey back

The Thang:

I brought the wheel of pain/fortune which has 14 exercises listed on it in varying rep counts

  • Merkins
  • Heel touches
  • LBCs
  • Burpees (x2)
  • Monkey Humpers
  • Carolina dry docks
  • Bobby hurleys 
  • WWIs
  • Squats
  • Slerkins
  • Toe touches
  • SSHs
  • And a spinners choice 

We started at the wheel in the end zone and someone spun the wheel. Once we learned what exercise we were going to complete, we moseyed/jogged/sprinted to mid field to complete the exercise, then returned to the wheel to rinse and repeat.

Omaha was called at about 5:50

Mary:  Surprise steinl! 30 second plank, 10 merkins, 30 second left side plank, 10 merkins, 30 second right side plank, 10 merkins, 10 plank jacks, 10 leg raises right, 10 leg raises left, 30 second low plank 

A round of Sarpy Slammers

Name-O-Rama: all pax listed above were present.

Announcements: sprintathon Sunday 5am at west side, Flo VQ tomorrow at dragons lair 

Prayer Requests: EJ and daughter Aria(Walleye), ketchup’s grandpa Ray was put on hospice, unicycle has a nephew Harrison – praise and prayers for healthy mom and baby

COT: Never wish for less time! I expanded on this and what it means to me especially in regards to time with my kids.

We closed out in prayer.

Aye,
Busser

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