June 4, 2022//Boys Town//AO- The Oracle (7 a.m.)//65 comfortable degrees//
Pax: Q-Tip (Respect, Respect), Wentworth, Polka, Lemu (Respect), Old Spice, Cheap Seats, Honey Maid, Tin Cup, Greenhouse, Vandelay (Respect), Folsom.
Q: Folsom
Warm O’ Rama (15 minutes)
- Snake Run to the practice football field
- Don Quixote’s ICx12
- Tappy Taps, ICx8
- Sobriety Style Sun Gods both ways, ICx10
- LL Cool J ICx7
The Thang: The Future Grinder (30 minutes) Folsom had the PAX count off by 3’s and sent them off to the stations described below. The 1st group was the push group, once group 1 completed their run described below, group 1 ran to group 2, to push them to group 3, etc.
- The Sprints:
- Run down the track (50 yards) at 75%
- Sprint back 100%
- Run down 50%
- Sprint back 100%
- Run down 50%
- Sprint back 100%
- The Coupons
- 10 Blockees
- 15 Big Boys w/ feet in Coupon
- 20 Dead Lifts
- 25 Curls
- Rinse and Repeat until Pushed
- The Track:
- 10 ATM’s
- 15 SAC’s (Sumo, Air, Copperhead Squats)
- 20 Flutter Kicks
- 25 Goof Balls
- Rinse and Repeat until Pushed
Announcements/Prayers: 2nd Saturday 3rd F event with our partner, Abide. It is a chance to serve in the food pantry, children of all ages are welcome.
COT: I read a passage from Younger Next Year, a book, that I would best describe as the science behind why the 3 F’s are so important. Although it was written by Dr. Henry S. Lodge, and his star patient, Chris Crowley, with people heading into the final 3rd of their lives in mind, I recommend this book to everyone, especially those of us doing the 3 F’s. At the end of the book the two authors take turns explaining why they believe the book is so important and giving us readers a pep talk to get out there and start doing the 3 F’s. I shared Mr. Crowley’s “pep talk” about how we need to play, because play will keep us young. Play stimulates the body and the mind. Play builds up fellowship. And finally, play gives us faith in something bigger than ourselves. So F3 Omaha, get out and play!
Aye- Folsom