Thursday, January 25th, 2023 | Iditarod| Russell Middle School | 34 degrees, We’re having a heat wave… a tropical heat wave!
19 PAX: Boob Tube, Tumbleweed, 12-Gauge, Lite Brite, Summer Catch, Babyback, Wall Eye, Golden Pike, Barbershop, Switchfoot, Crabcakes, Mrs. B, Anonymous, Oscar, Kickstand, T-ball, Griswold, Shark Week, Griswold, 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/re-invigoration 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 no FNGs today.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the backside of Elkhorn Ridge to the Cul De Sac
15 Side-straddle hops (IC)
5x Forward arm raise (Thumbs up)
5x Forward arm raise (Thumbs down)
5x Forward arm raise (Thums up on up and down on down)
5x Lateral arm raise (Thumbs up)
5x Lateral arm raise (Thumbs down)
5x Lateral arm raise (Thums up on up and down on down)
5x Shoulder press
5x Little Sun Gods IC (Forward)
5x Little Sun Gods IC (Backward)
5x Moroccan Night Clubs (IC)
5x Bent Arm Moroccan Night Clubs (IC)
5x T-Swift Chinooks (IC)
5x Seal Claps (IC)
5x Overhead Claps (IC)
5x Randy’s (IC) – Arms out Vertical at shoulder level – raise 6 inches and back IC
5x Cherry Pickers (IC)
5x Raise the roofs (IC)
Calf Raise around the horn
5:37 am – Beatdown:
We rucked around Russell Middle School and Millard West area ~1.90 miles, gaining 169 ft of elevation. There were 4 cones set up for directions and shoulder blasters.
First cone at 173rd Ave and S St we performed 10x Forward arm raise (IC, Thumbs up), 10x Forward arm raise (IC, Thumbs down), 10x Forward arm raise (IC, Thumbs up on up and down on down), and 10x Shoulder presses (IC).
Second cone was at 172 and U St where we did 10x Lateral arm raise (IC, Thumbs up), 10x Lateral arm raise (IC, Thumbs down), 10x Lateral arm raise (IC, Thums up on up and down on down), and 10x Shoulder presses (IC). All exercises were sobriety style (on 1-leg rotating legs with each exercise).
Third Cone was U St and 176th Ave and we performed 10x Little Sun Gods (IC, Forward), 10x Little Sun Gods IC (IC, Backward), 10x Moroccan Night Clubs (IC), 10x Bent Arm Moroccan Night Clubs (IC), 10x T-Swift Chinooks (IC).
Fourth Cone was the 5th house in on S St and we performed 10x Seal Claps (IC), 10x Overhead Claps (IC), 10x Randy’s (IC), 10x Cherry Pickers (IC).
6:08 am Omaha
We started hauling butt back to the flags
6:25 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– CSAUP 27 Jan
– Spaghetti dinner – 26 Jan
– ForeHIM Indoor Golf Tourney – 3 Feb from 2-6PM
– BOGO UNO Hockey – 3 Feb at 7:07PM
– Night to Shine – 9 Feb
– Polar Plunge – 10 Feb
– Chris “Nugent” Gradoville Scholarship Event – 15 Feb
Prayers:
Pitstop’s Sister as she battles Cancer.
COT:
If there is something ailing you there are likely 50-100 different books dealing with whatever it is. Budget time to research and read up and learn how to help yourself to improve your situation and your life. Currently reading and doing exercises in Designing Your Life by Bill Burnett and Dave Evans as I am navigating this next chapter of my life post military.
Cheers,
Star-Lord