29 Nov:
Friday, Nov 29th, 2024 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
7 PAX: Walleye, Grinder, Chalupa, Papa Smurf, Babyback, Starlord, Bullseye
QIC: Bullseye
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am –
INTRO: I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPES: 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).
MOTTO: of F3 is to leave no man behind, but leave no man where we find him.
DISCLAIMER: I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
HIGHLIGHTS: There was 0 FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
Stretching and a few exercises
5:20 am The Pre-thang – Stations set up with escalating rep stations
5:25 am – The Thang at the track:
Progression of movement and mindfulness. Tai chi walk, posture, balance, and leading up to a sprint
6:00 am Post-THANG – Stretching and Mary
Omaha was called at 6:05
6:07 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Impact Retreat 1/0 – 1/11
– CSAUP 1/4
– Flag Pass at Catalyst 12/4
– Cousin Eddie Ruck and ABIDE Christmas store 12/14
Prayers:
– Papa Smurf’s Dad recovery and pain management
– Barbershop’s 2.0 Sophie and their entire family
– Each of our PAX health and wellbeing
– Safe Travels during holiday season
COT:
– Thankful to the F3 Omaha Community providing mentorship, kinship, and support through the journey.