Date: 01/12/2024
PAX (9): Beans, KOA, Simmons, Schrute, Gigablast, Shingles, Farva, G String, Busser
FNGs: none
AO: Rampage
QIC: Busser
Conditions: 8 degrees, feels like -10, snowing and windy ( blizzard conditions?)
At 5:15am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Warm-O-Rama:
Consisted of carrying our kettlebells and weights to the southeast corner of the school while dodging snow plows. Several pax joined me in my call to wear a weighted cast to increase the workout intensity.
Pre-thang:
We just got right into the thang. It was so cold, snowy, and icy.
The Thang:
I brought two 20 lb sand kettlebells and the pax grabbed weights from their vehicles. Considering the conditions, I only expected 4-5 pax so thankfully the guys came prepared or left their weights in the car after Steel Mill the day before.
Once we got down to the corner of the school which served as a great wind block and made the blizzardy gloom much more tolerable, I explained we would be doing a Tabata style workout. The timer would run for 2 minutes with a 30 second rest. We did 10 rounds of this and there were 2 exercise options per round. One weighted, one body weight only (+weight vest for those wearing one) the exercises/rounds were:
Goblet squats/air squats
Shoulder presses/ raise the roofs
Curls/ sun gods
Weighted RDLs/ non weighted RDLs
KB swings/ Imperial Walkers
Tricep extensions/ moroccan night clubs
Lunge with shoulder press/ lunge
Snatch press/ Bobby Hurley’s (no jump)
Sarpy Slammer/ floating snow angels
Squat to snatch/ thrusters
Omaha was called at 5:50 and we returned to the flags.
Mary:
Low dolly’s and Sarpy slammers
Name-O-Rama: all pax listed above were present.
Announcements: CSAUP, Chris Gradiville foundation event
Prayer Requests: Chernobyls dad, JCs SiL
COT:
Winners mentality
“Lazy people wonder why they aren’t winning and winners worry about being lazy.” That’s why winners are never content. There’s nothing wrong with striving for more (with balance)
I’m wrapping up 75 hard, but I’m already looking for what’s next. I have some fitness goals beyond 75 hard that I plan to strive for, I owe F3 and specifically Sarpy Sector (Swaggerville) for engraining a winners mentality in me. The support this group provides is unmatched and it’s free. Free to join and no one is getting paid for the incredible service they provide to one another each day.
With the support of F3, I am able to excel beyond what I thought were my limits and my goal is to help the other men in this circle push their limits. You can do great things and you have a support group waiting.
Busser closed out in prayer.
Aye,
Busser