Friday, Aug 23, 2024 | Combine | Kiewit Middle School | 66 degrees (Perfect Conditions)
32 Pax:
QIC: Barn Door, Cadbury, Beaver, Pipes, Mr Rogers, Mrs. B, Six String, Armbar, Bullseye, Walkabout, Kill Switch, Pelini, Farva, Cap’n Crunch, Papa Smurf, Bollywood, Haboob, Summer Catch, Janikowski, Jukebox, Snickers, Q-Tip, Flatstick, Laser Jet, Truant, Wentworth, Misty, Walleye, Romper Room, Starlord, Killians, Baby Back
4:30am Smurph crew / Long Pre-Ruck Crew
4:45am Pre-Run Crew / Pre-Ruck Crew
5:15am Welcomed PAX to F3 I’m Babyback, F3 stands for Fitness, Fellowship, and Faith
INTRO: F3 stands for Fitness, Fellowship, and Faith
5 CORE PRINCIPLES 1) Open to ALL men. 2. Always Free. 3) Always outside, 4) Led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
MISSION – Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
CREDO: We leave no man behind, but we leave no man where we found him
HIGHLIGHTS: FNGs – 0, V-Combiners – 2 (Pelini and Walkabout), Downrange – 0?
DISCLAIMER: I’m definitely not a professional. You can get hurt. Modify as necessary.
5:18am Warm-o-rama
Side Straddle Hops – 10 IC
Sun Gods – 10 IC (Forward and Backward)
Michael Phelps – 10 IC
Tappy Taps – 10 IC
Big Boys – start right and call out when to switch x 5/side
1 Set of Combines – 30 Air Squats with burpees on 3’s (2 squats then burpee etc)
5:24am The PRE-THANG
Moseyed to the Hill behind the track and did 7’s on the hill: Bear crawl up and crawl bear down;
Dive Bombers on bottom of the hill and groiners at the top of the hill
5: 30am The THANG
Moseyed over to the footyball field where there were 3 cones set up, one was on the goal line, next cone was on the 10 yard line and the last cone was on the 30 yard line. We did 2 complete rotations of the following:
Round 1:
Raise the roofs (10 IC)
Diamond Merks (10)
WWI’s (10 IC)
Copper Head Squats (10 IC)
Broad Jumped to 1st Cone, jog around to the 2nd cone and return to the goal line for next round
Round 2:
Mountain Climbers (10 IC)
Ranger Merks (10)
Flutter Kicks (10 IC)
Jump Squats (10)
Lunge to the 1st Cone, jog around to the 2nd cone and return to the goal line for next round
Round 3:
Shoulder Taps (10 IC)
Merkins (10)
Low Dollies (10 IC)
Sumo Squats (10 IC)
Duck Walks to 1st Cone, jog around to the 2nd cone and return to the goal line for next round
Round 4:
Carolina Dry Docks (10)
Wekins (10)
Freddie Mercuries (10 IC)
Gorilla Humpers (10 IC)
Bernie to 1st cone, jog around to the 2nd cone and return to the goal line for next round
After second round we did 7 minutes of Broga
OMAHA was called at 5:52 – return to the flags for some Mary
5:52am Mary
Rancid Style Hammers to finish
6:00 Name-o-Rama and Announcements
Announcements:
- Halfway House this Sunday with Ruck Option
- Iron Pax – It sucks, but is fun. Don’t overthink it, just do it!
- Freed to bleed next week
- Valas tickets for F3 in Sep
- Murph Challenge – Romper Room finished #24 this AM and Edger finished #100 on the year
- Farva Murph on Labor Day at Titan Alley
- Memorial Run at Sandbox on 4 Sep
Prayers:
- Those doing the 50 mile March starting Saturday and ends Sun at 1:00 PM at Nebraska Brewing Company
- Truant’s Dad
- T-Swift’s Son
- Starlord’s Friend Joe
- Mr Roger’s Daughter Riley
COT:
- Find your 100 Miler! There are ~2,700+ PAX that will support you along the way!
We ended with Prayer.