Weather: 26° and a little wind but dry
Pax: Vandelay; Cyclone; Canadian Bacon; TC; Ozark; Mulligan; Wait Time; Khakis; Tin Cup; Q-Tip; Chiclets
Co-Q: Frosty, Gunner
Pax were all in attendance for March’s respect pop-up beatdown. We got started right at 0530 with the F3 Mission Statement cited by Gunner and quickly handed the greeting message over to Frosty who provided the five core principles. There were no FNGs at this beat down, so Frosty got us moving ASAP out to the foot ball field and set us up with a quick little warmarama.
Warmarama was a session that was a mixed between a Khankis warm-up and a Vandelay stretch session. We did the old classic one-two warmarama combo of SSH and some Big Ones leg stretching. Frosty is a man-of-action and he got the beatdown moving strong with some stadium stair Pre-thang
Pre-Thang
One Lap of Up-Over-Down and Back on the stadium Stairs
Exercises between laps
- 10 Merkins
- 15 Big Boys
- 20 Squats
- 25 Calf Raises
The exercises were stacked. So after the first stadium lap, perform 10 merkins. After the second stadium lap, perform 10 merkins and 15 Big Boys and so on. You understand the cycle.
The Thang –
Gunner took the lead for the Thang at the middle of the football field. The group worked out together. We performed four different exercise sets with some running in between
Set 1:
- 10 ic plank jacks
- 10 ic Moroccan night clubs
- 10 ic plank jacks
- 10 ic Moroccan night clubs
- 10 squat kicks
Mosey to End Zone Corner
- 10 Dying Cockroaches
- Backpedal across the end zone
- 10 Merkins
Set 2:
- 10 ic yoga toe taps
- 10 ic SSH
- 10 ic yoga toe taps
- 10 ic SSH
- 10 ic blades of glory
Mosey to End Zone Corner
- 10 Dying Cockroaches
- Backpedal across the end zone
- 10 Merkins
Set 3:
- 10 IC MUMMY KICKS
- 5 ALARM CLOCKS
- 10 IC MUMMY KICKS
- 5 ALARM CLOCKS
- Frozen Pickle Pushers
Mosey to End Zone Corner
- 10 Dying Cockroaches
- Backpedal across the end zone
- 10 Merkins
Set 4:
- 10 ic mountain climbers
- 10 Nolan Ryans
- 10 ic mountain climbers
- 10 Nolan Ryans
- 25 air presses
Mary – started at 50 yard line
50 LBCs – bear crawl 10 yards
40 ankle touches – bear crawl 10 yards
30 Freddie Mercuries – bear crawl 10 yards
20 American Hammers – bear crawl 10 yards
10 WWI Sit Ups
Omaha called @ 6:09am
Announcements-
Vandelay report on the NorthStar Foundation Grill out
Heartland Hope volunteer opportunity coming in May
F3 Omaha Five year Anniversary Week in April
Prayers
Chiclets for a friend diagnosed with cancer
Wait Time for employment
Frosty for a friend that is sick
COT – Frosty provided a spectacular personal story to the group. His COT was extremely impactful, and it was quite an honor to be present to listen to his message. In his half-century of living on this planet he has experienced so much joy and adversity and believes that “old dogs” can learn “new tricks” if they choose to do so. Well said Frosty. Great COT. We lover you brother!
Gunner closed us out in prayer.
