2/24/2023, 6:00 | The Pit| 25°F
PAX: Chernobyl, Farva, Skittles, High Life, Duracell, Busser, Beanstalk, Sweet Roll, Schrute, Low Flow, Dozer, Swiper, Longboard, Magnum, Ear Tag, Baby Shark, Razzle Dazzle, D2, Julep
QIC: Simmons
At 5:30Pre-Runners took off on the East route down the trail. Lots of good mumble chatter and everyone got a chance to push their limits on the “F3 Hill for Fun”!
At 6:00 Simmons welcomed PAX to F3 and thanked them for coming out for his first Q at The Pit. He reminded them of the mission to Plant, Serve, and Grow small workout groups for the re-invigoration of male community leadership. He stated the credo of “leave no man behind, and leave no man where we find him”. He then covered the 5 core principals of F3. 1) Open to ALL men. 2) Always free. 3) Always outside. 4) Lead in a rotating fashion. 5) Ends with a Circle of Trust (COT). He also stated, “I am not a professional! And to modify as needed!” Lastly he asked if we had any FNG’s (there was none).
The Warm – A – Rama
PAX moseyed along Lincoln Road West to a curb a little under a half a mile away to begin Step Aerobics with Simmons. We performed a variety of steps and burpees to the tunes of Dancing in the Street! We completed the song and ran back to the grass by the playground to begin The Thang.
The Thang
PAX performed alternating sets between TABATA(30 seconds of work 10 seconds to move to next exercise, repeated 8 or 10 times depending on Q’s attention) rounds and out and back exercises:
TABATA round 1
Out and Back to the pavilion parking lot to perform step ladders with 4 different steps.
TABATA round 2
Out and Back to a park of the hill along the Papio trail, to perform modified Colt 45’s with hill runs mixed in.
TABATA round 3
Out and Back to the pavilion parking lot again to perform Miyagi Style Sun Gods for 30 seconds each direction, on each leg, back to back… 2 Mins straight of sun gods!
TABATA round 4
Out and Back around the “Sarpy Speedway” to finish
These were the stations:
Chest Press, Plate press, Banded Merkins, Medicine Ball Russian Twist
Goblet Lunges, Banded Squats, Monkey Humpers, Box Cutters
DB Arnold Press or Shoulder Press, Lateral into front raises with 5’s, Banded Shrugs, LBC’s
Band Curls, Banded Kick Backs, Cherry Pickers, Plate Deadbugs
“OMAHA” was called!
Instead of a Sarpy Slammer count off, a 3-Way Chillcut Plank count off was done and 20 PAX were there!
COT:
“The Mission Statement”
I started by thanking Skittles and High Life for EHing me and getting me out to The Pit almost 3 years ago. Since starting each year I’ve increase the amount of times I’ve came to a beat down and the amount of times I’ve Q’d. Every beat down we state the mission statement, “to plant, serve, and grow small workout groups, for the re-invigoration of the male community leadership”. The more I’ve heard it the more I’ve seen it happen. You see a site pop-up, and then launch. Pretty soon numbers might fade and then rise back up, or level out but eventually that site just becomes another staple in our week. And at each site, men are given opportunities to lead. Whether it be to lead the count, a Q, a Site, or whatever it may be, the opportunities are there. And the more you take them the more comfortable you become leading and you notice the leadership qualities form not just in yourself but in the PAX around you as well. So for all of the newer guys take those opportunities when they present themselves. And to all the veterans who paved the way, thank you and keep showing us how it’s done!
Announcements: Halfway House/
Prayer Requests: Busser Aunt / KOA Sister / Sputnik
Snake Skins were forgotten but honorary Snake Skin goes to Skittles for getting back after it today!