Wednesday, December 21, 2022 / Mount Olympus / Liberty Middle School, Papillion, NE / 7 degrees / Wind Chill -3 degrees
No Pre-Runners
5 Pax: Mortar (VQ): Baby Shark, Double Dip, Fun Dip, Jean Claude
5:15am Mortar welcomed the Pax to F3 –
Ran around the parking lot as a warm up and covered what F3 is, the Mission Statement, Moto, 5 Core Principles, and Disclaimer.
5:18am: Warm-a-rama – Pax moseyed over to the hill.
• Side Straddle Hops (10 I/C)
• Tappy Taps (10 I/C)
• Sun Gods (8 I/C) both directions
5:20: Beatdown
• 12 Days of Christmas
1. Jump Squat
2. Carolina Dry Docks
3. T Merkins
4. Military Press
5. Blockies
6. Big Ones
7. Bobby Hurleys
8. Rows
9. Squats
10. Merkins – Coupon
11. Curls
12. Berpies
PAX members would ladder up to the 12 sets. Based on the “day” is the reps with the exercise. (EX: Set 1: 1 Jump Squat. Set 2: 1 Jump Squat, 2 Car. Dry Docks. Set 3: Jump Squat, 2 Car. Dry Docks, 3 T Merkins. Set 4: Jump Squat, 2 Car. Dry Docks, 3 T Merkins, 4 Mil. Press) all the way to 12.
After sets 4, 8, and 12 PAX would run a lap around the parking lot.
5:44: OMAHA
5:52: Mary
• Sarpy Slammers (10 total)
Announcements:
• Blood Drive Friday
Prayer Request:
• To those that lost someone during this year
• The loss of a Friday Tom
• Former Co-Worker that was diagnosed with cancer.
COT: Have a good Christmas and a message to check on others that lost someone or is alone during the holiday.
Mortar took us out in prayer.
Mortar.