Ironwood AO | Monday November 27th, 2023| Memorial Park Ballfields | 5:30 AM | 19 degrees
PAX:Â No Cry, Demogorgon, Doll Face (Respect), Da Vinci (Respect x3), Polaroid, Rooster, Joe Buck, Rocket, Hipster (Respect x 3), Grease Fire, Gunner (Respect), Invictus, Bambi, Frosty (Respect), Big Fred (FNG!), Julep, HindsightÂ
QIC: Break Room
Promptly at 5:30 AM, I welcomed the PAX, recited the Mission, Core Principals, Disclaimer and Credo. 1 FNG today. Invictus was a first timer at Ironwood.
WARM-O-RAMA:
PAX moseyed to SMM parking lot for a set of WOR exercises:
Sun Gods x 10 IC Each Way | Micheal Phelps x 10 IC | Big Ones x 10 IC | Tappy Taps x 10 IC | 20 SSH IC
PRE-THANG:
N/A
THE THANG:
PAX partnered up at the corner of SMM. One PAX ran clockwise while the other PAX ran counterclockwise. Every time the partners met, they did 10 chest exercises, 15 ab exercises and 20 leg exercises. Did this for approximately 25 minutes and got the heart rates going.
POST-THANG:
Moseyed to base of Chicago St. Instructed PAX to walk up the hill backwards until the flat cross walk. Then turn around and run up the hill until the flat portion and jog back down. Did this x 2. Moseyed back to the flag.
Mary:
18 Rancid Style American Hammers.
ANNOUNCEMENTS:
First Friday Lunch. Blood donors welcome. Abide Omaha needing volunteers.
PRAYERS:
Good Lookin; Hipster’s sister as she continues to battle mental illness.
COT.
I explained to the PAX the situation of my father (Q-Tip) and where he was this morning. He was on the way to the hospital to have surgery to donate his kidney. He did this willingly on his own volition. He was donating his kidney to a complete stranger in order to better their quality of life. Truly a notable sacrifice. I explained how much he loves F3 and how he will be laid up for awhile. However, by doing an act such as this, he was truly living the F3 creed. I explained to the PAX how proud I was of my father and what a role model he is for me. He is the reason I began to come out to F3 and he makes me want to be a better person and someday (hopefully soon) a great father like he is.
We finished with a prayer and I warmed my hands in my car for 5 minutes before I drove away.
-Break Room
