May 28, 2022|Boys Town | AO – The Oracle | 66°
Pre-Run: We had around 10 pre-runners. Slow Pitch, Re-Tweet, Wait-Time, Cheap Seats,
PAX (25): This is by for that largest group I have lead. House Party, Al Borland, Obe-One, Re-tweet, Slow Pitch, Wait Time, Blades of Glory, Cheap Seats, Edison, Niemann, Paddles, T-Bone, Davinchi, Tater Tot, Chicklets, Vandalla, Red Ranger, Khakis, Toto, T Swift, Hey-Hey, Zebo, A-bomb, Red Wire, Lansberry
QIC: House Party
YHC covered the F3 intro, mission statement, credo, core principles, disclaimer, and FNG questioning.
Warm-a-rama
The PAX moseyed from the shovel flags to the parking lot South of the fieldhouse.
15/15 – Sun Gods (IC forwards and backwards)
15 – Chinooks (IC)
10 – Tapp Taps (IC)
15 – Big Ones (slow 4 counts, IC)
15 – Calf Raises (IC)
Jump Hops – Down and Back (x2)
10 Motivators, while this number was controversial, we debated stopping at 5, but when it came down to the count, the Pax finished all 10!
THE PRETHANG
As a group we moseyed to the practice field for a new exercise recommended by Al Borland / Toto –
Big Bang
The Pax started in a circle planked together shoulder – shoulder.
While planking the PAX received a exercise and count. When given the order, the Pax jogged away from the circle the number paces of the exercise count and performed the exercise. Then returned back to the circle in the plank position to receive the next exercise.
Round 1 – Burpees (5)
Round 2 – LBCs (10)
Round 3 – Air Squats (15). Before this round commenced, Toto recommended I yell BANG as the order to start the exercise, I liked this twist to the exercise, almost like jumping from the starting blocks.
Round 4 – Dry Docks (20)
Round 5 – Plank Jacks (25) IC
THE THANG
From the practice field, we moseyed over to Heart Break Hill. We divided into groups of three.
One set of exercises was at the bottom of the hill (arms). The second set of exercises was at the top of the hill (core). One partner stayed to conduct the exercises at the bottom while one partner ran up the hill, and the third was at the top of the hill conducting the other exercises.
Top of the Hill Exercises:
Flutter Kicks, Chill Cut Planks, Box Cutters, Heal Touches
Bottom of the Hill Exercises:
Merkins, Shoulder Taps, Pickle Pushers, Oh Yeahs
Mary
1 rounds of American Hammers, rancid style to conclude the workout.
Announcements
I was honored to have Toto pass me the Nugent flag.
Triple Murphs happening on Memorial Day at multiple sites, along with regular beatdowns at Octagon and storm breaker
New sites on Wednesday
Al Borland son (Callum) goes for his three month check-up after surgery down in Memphis this weekend.
Sammy Strong Foundation event July 23rd, 5k and Home Run Derby
Prayer requests
COT
YHC spoke about Memorial Day, starting with its definition. A day on which those who died in military service are remembered. The YHC had never really thought about the definition of what that day meant, only that most people enjoy the holiday off and celebrate people’s military service and sacrifice. F3 has similar goals and discipline as the military: training – workouts in any type of weather, commitment – 75 hard and being held accountable by fellow pax members, and leadership – the opportunity to Q at AOs. While none of these experiences with F3 come close to what our military goes through or experiences out their putting their lives on the line. F3 has helped me realize part of what they go through and helped me appreciate more those that serve our country.
Toto took us out in prayer