Wednesday, September 21st, 2022 | Mt Olympus, Papillion, NE|59 degrees
“Brick City”
4 Pax: Milo, Fun Dip, Mortar, Mr Hankuy
QIC: Milo
0445 Pre-Run: fun Dip, Mr Hanky, Jean Claude
0515: Milo Welcomed the Pax to Mt Olympus…Where men reach their peak; Welcomed the pax to F3…Fitness, Fellowship and Faith. Briefed F3 mission: Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Briefed 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).
Credo: Leave no man behind but leave no man where you foundhim.
Disclaimer: Milo informed the PAX that he is not a professional. Modify as necessary. PAX know their bodies and know their limits. But…..if you rolled out of the fart sack make it count! Put in werk!!
0 FNGs:
Milo informed the group that today’s beatdown is “Shaq Attack’s Brick City”. One of the most renowned basketball legends was known for his bricks. Just as Shaq did when he was in the league, we’re going to be putting up a ton of bricks today.
0518: Warm-a-rama
400 meter”ish” run around the parking lot. (Mosey south andaround the parking lot, ending back at the shovel flags)
10x Side Straddle Hops IC
10x Sun Gods IC (arm rotations forward)
10x Sun Gods IC (arm rotations forward)
10x Tappy Taps IC
10x Alternating Shoulder taps
10x Windmill
0525: Pre-Thang
10x Curls IC
10x Skull Crushers IC
10x Block Swings IC
10x Deadlifts IC
10x Cleans
0530 The Thang – Brick City
Milo informed the group that The Thang is a 20-minuteAMRAP. Each round will have 5 coupon workouts and one lap. AMRAP will be executed individually or with a partner for accountability if you choose.
10x Goblet Squats
10x Push Press
10x Murder Bunnies
10x Blockee’s
10x Clean and Press
One Lap
REPEAT
0550: 6 MOM
20x Flutter Kicks IC
Sarpy Slammers
0555: Name-o-rama
NOR completed – see above for list of those who posted.
0 FNGs:
Announcements:
– IPC Events coming for the next few weeks
– Toy Drive
Prayer Requests:
– Those in need as we approach the holidays.
COT: Remember those serving and those who paid the ultimate sacrifice. Cherish the time you have with your loved ones. Think of those serving today who provide us the blanket of safety that we sleep underneath every night. Shout out to my son, Xavier!
Fun Dip led the group out in prayer.
Cheers! -Milo