9/7/22 – 5:30am | Main Stage | Millard, NE | 67 degrees with ZERO wind and 1000% humidity
Total # of PAX: 30
FNG’s: 1
QIC: Skidz and KOA
0500 PreRun PAX: Escobar, Ferdinand, Boss Hog, Chippendale
0445 PreMurph PAX: Fine Print
0530 Beatdown PAX: Chippendale, Muffs, Fine Print, Supe, Black Flag, Roadhouse, Urkel (FNG),
Truck Stop, Long Neck, Z-Bo, Sweet Sweet, Firebird, Looney Tunes, Woodhead, Boss Hog,
Escobar, Bayside, Big One, Taxman, Yogi, Ferdinand, Rowdy, Romeo, PitStop, Sasquatch, Baby
Shoes, 12 Gauge, Stapler, KOA, Skidz
KOA and Skidz welcomed the PAX promptly at 0530 to Main Stage.
KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors.
4) Led in a rotating fashion.
5) Ends with a Circle of Trust (COT).
KOA then went over our credo.
Skidz asked if there were any FNGs and Josiah, 28, raised his hand!
With the formalities completed we moved onto Warmarama.
Warm-a-rama: KOA led the ground in a short warmarama before we moved onto the Thang.
Pre-Thang: All PAX did a burpee ladder on the field between the goal line and the 50.
Sprint from goal line to 10 yard line. 1 burpee. Backpedal to goal line. Repeat from goal to 20,
goal to 30, and so on until the 50, then work way back down to goal line. Plank until the 6.
The Thang: Skidz had the PAX # off into 1, 2, 3; groups of 3 next to each man that counted off.
3 man grinder.
Man 1 runs to the West stairs, does the short loop (up to top, over to about the 30, down to
field, repeat loop x2 total, then push to Man 2).
Man 2. does alternating donkey kicks (10) and groiners (10) until pushed to coupon station.
Man 3 is doing coupon exercises off the sheet.
Set 1: Alternating 5 coupon thrusters with 5 coupon curls.
Set 2: Alternating 5 blockees with 5 gumbys (lateral raises) each side (total of 10 gumbys).
Set 3: Alternating 5 kettle bell swings with 5 coupon merkins.
AMRAP each set until relieved by Man 2. Then push to stairs.
OMAHA was called by YHC around 0605 and we moseyed to the circle up at midfield.
6 Minutes of Mary: KOA kicked off with the following:
15 big boys
15 Freddys
15 WWIIs
15 Heel Touches
15 Flutter Kicks
15 Heels to Heaven
(1 minute plank) – skipped due to FNG and Skidz anticipated longer than 10 seconds COT.
Name-a-rama was completed with 30 PAX present.
Announcements/Prayer Requests:
IPC Week 1 – check slack and whatsapp/twitter for site Qs and locations
Supe – collecting shoes hit him up TODAY if you have any to donate
Female Runners – the world continues to be a dangerous place especially for our female counterparts who run in the early mornings, by themselves, on dark trails or streets.
Prayers for them to continue to find the strength to keep running and for communities to stand up and figure out ways to support
Heartland Hope – 3rd F
Block Party – Pop Up this Friday
Pit Stop 1 year – Spike Friday
Prayers for 5th Grader/Moran Family and passing from cancer. Prayers for a recent infant death among a PAX friend. Prayers for Firebirds Mom Mara.
COT: We were running the 7am Murph on Labor Day at Titan Alley and came down to go under
the bridge and a guy fishing said “take my apple watch with you!”. Since I had been crafting a
COT in my mind around my recent trip to Montana this made sense. I spent a week with 11
coworkers at a ranch in Montana with a program called First Descents. This is a 20-year old
organization started when a couple teenagers wanted their aunt who was going through
chemotherapy for cancer to heal her mind and soul in addition to the work that was going on
with her body. They were kayakers and the few days spent camping on the river changed her
mind set about her disease. They molded that experience into FD, which is a term for kayakers
making the first run down a previous ‘un-runnable’ river. The program takes young adults age
19-39 who have had cancer or are in treatment on week long excursions to learn surfing, rock
climbing, or white water kayaking in which they face some fears but learn a new skill and get
away from it all with peers that are similarly experiencing the same. Being a teenage cancer
survivor, I was able to reflect on this as something that would have been great when I was a
young adult mentally struggling with it all.
One part of the week is where we had a rock ceremony. You took a few minutes, found a rock
in the river that you could reflect on or spoke to you. You then were to write a message on the
rock and keep it as a reminder of its meaning to you. I chose this rock with rings. I’m an
outdoors person, and always have loved trees and rocks. I’ve been fascinated with trees and
their rings and how you can tell the age of a tree by this characteristic as well as the weather
that year, growth of the tree, and adversities it faced. I found a rock in the water that was like
a tree, but reversed. To me the circles on the rock that build from the outside speak to my
years to this day and how like the rock they have shaped me. To me we are all currently
working on our rings (if you have a shoddy apple watch this counts double), but the most
important rings are the ones still to be built in the core, just like how it takes years, centuries,
millenia for rocks to finally shape the center.
We are all building our rings to our center. I myself find these current years to be the most
impactful to my own mindset as well as my ability to help shape my family, friends, and
community. Fill those rings inside and out! – Skidz
KOA took us out in prayer.
Aye
– Skidz and KOA