Tuesday, Nov 12th, 2024 | Cornhusker Handicap| Stinson Park | a balmy 34 degrees, Ideal for a beat down!
15 PAX: Woody, Predator, Gunner, Animal, Carusso, Snidely, Edger, Stitches, Blackjack, Buns of Steel, Good Looking, Precious, Sweet Sweet, Polaroid, Star-lord
QIC: Star-lord
5:30am – I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration and reinvigoration of male community leadership.
5 core principles of F3. 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).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were 0 FNGs today.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the bigger loop with a hard left before the small circle.
15 Side-straddle hops (IC)
10 Merks
10 big ones
Downward Dogs with calf stretches and swinging leg in for a runners stretch
5:37 am – The Thang in the parking lot:
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps PAX ran a suicide with cones set up at each opening for turn around points and return for the next set. PAX did 50 of each exercise and then moved on to the next exercises to try and ensure we worked as many muscles as possible with the exception being blockees… because the number for that was only 25. Exercises were as follows:
- 150 curls
- 125 Coupon squats
- 100 Over Head Press
- 75 Coupon swings
- 50 Thrusters
- 25 Blockees
When pax finished the blockees, start over and push until the timer is up.
There was some slight modification because we did not have enough coupons for each PAX, so 5 or 6 started with the suicides and grabbed one of the coupons after someone finished their set of 25… seemed to work pretty well
5:57am Omaha
We formed a circle around two blocks (best not to think too hard about it) and did some Broga. We did ~30 seconds with each movement until we got the shavasana and that was about a minute or so.
- Downward Dog
- Shake-a-shake left leg in the air behind
- Leg swung through to pigeon
- Downward Dog
- Shake-a-shake left leg in the air behind
- Happy Baby
- Shavasana and enjoyed the stars.
6:09 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
- Sign up for Heartland Hope opportunities
- Sign up for Abide (Papa Smurf)
- Thankful Trot
- CSAUP – Canyon 4 Jan
- Impact Retreat weekend after CSAUP
Prayers:
- Snowman’s Baby
- Barshop’s 2.0 Sophie and the entire family
- Cousin Jon and getting clean from Opioids
COT:
“If” by Rudyard Kipling
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
Tie in the first paragraph to Endure, by Cameron Hanes. Find your passion and throw yourself into. Keep grinding and pushing and showing up.
Cheers,
Star-Lord