AO: Sanitarium | May 31st 2022 | Perfect Weather
PAX: KOA ( happy 40th birthday king ), Double dip, Coppasquat, ICB, Supe, Schrute, Low Flow, Baby Shark, Sweet Roll, Knobs, Ponce (DR Phoenix), Animal House, Ditty, Fire Walker, Jean Claude, Fun Dip, Hard Hat, Squeaky Clean, Shingles, Girl Dad, Griswold.
QIC: Griswold
Showed up at 5am to do some setup and I’m glad I did. Got to see the pre-runners hit and had a little set up to do. Ran into Shingles and Coppasquat Rucking and also Ditty. I set up all my lights and speaker and then the sprinklers came on. Audible. Moved everything to the south to the turf which I should’ve done in the first place. Oh well, onward boys.
5:30AM – Intro, Mission Statement, Core principles and warning that I’m not a professional, these exercises were merely suggestions and to modify as necessary. No FNG’s today.
WoR: None.
Pre-Thang: Grinder mile. Grab a partner, one guy run a lap while the other does AMRAP exercise then switch. AMRAP exercises were bobby hurleys and bonnie blairs until pushed.
Moseyed south to the turf for the thang.
Thang: Dark Web. I love this thing. It seems like no matter what shape you’re in, this will crush you or at least tire you out somewhat. And these Sarpy dudes are insanely fit so we had to bust it out.
Upper Body: 1 Merkin, 2 raise the roof. 2 Merkins, 4 raise the roof and so on until we 10 and 20.
Lower Body: 1 jump squat, 2 monkey humpers IC, then 2 squats and 4 monkey humpers until we hit 10 and 20.
Core: 1 big boy, 2 flutter kicks, then 2 and 4 and so on until we hit 10 and 20.
I’m smoked but had a couple minutes left. So let’s sprint sideline to sideline a couple times before Omaha was called.
We finished and met back at shovel flags.
Announcements and Prayers: KOA Birthday, 2 pop ups this week with mt Olympus and Dune. Launch of Beverly Hills.
CoT: I had two topics. One, just wanted to talk about the admiration I had for the Sarpy PAX and the ripple effect they’ve caused not only with their growth of some amazing men joining us but more importantly what their doing and will continue to do with their part of the community. I’ve been grateful enough to witness a lot of that growth in the almost two years I’ve been with F3. Keep it up guys, you’re all an absolute inspiration to me but the other PAX as well. Other topic I wanted to talk about was the importance of you vs you in these workouts. It’s tough not to compare yourselves to others you’re grinding with. For some, that works for them but don’t get caught up in it. There will always be someone who can do more burpees than you, or more merkins or run a mile faster. None of that matters. What matters is pushing yourself to your limits. That’s where the growth comes from. And that’s why we’re all here.
Thank you for coming to the Sanitarium today and supporting my first Q in Sarpy. Thank you to Swiper for the opportunity to Site Q swap. I really enjoyed myself and getting to spend some time with some really great men down south. Can’t wait to be back.
Firewalker led us out in prayer.
Humbly,
Griswold