Combine Backblasts
22 Nov:
Friday, Nov 22nd, 2024 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
20 PAX: Truant, Walleye, Smooth Operator, Grinder, Billboard, Qtip, Beaver, Cadbury, Papa Smurf, Bullseye, Ditka, Romper Room, Laser Jet, Haboob, Misty, Baby Back, Killians, Katrina, Starlord, & Snickers.
QIC: Snickers
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am –
INTRO: I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPES: 1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
MOTTO: of F3 is to leave no man behind, but leave no man where we find him.
DISCLAIMER: I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
HIGHLIGHTS: There was 0 FNG’s/Downrange PAX today
5:17am – Warm-o-rama
We began with a short mosey to the west side of Kiewitt Middle, where the PAX encountered an ominously placed medicine ball. The group circled, and Laser Jet helped guide a round of Motivators to begin. The group then moved into a round of Circle Burps (i.e. PAX posed in chillcut plank position, 1 HIM began performing a burpee with the weighted medicine ball, then ran a lap around the PAX circle, the PAX simultaneously performed a single count merkin around the circle. As the running HIM returned to his position, the medicine ball was passed, and the next HIM took a burpee turn and a lap around the circle. This was repeated for the entire PAX). Next the PAX lined up in zipper fashion, lying on the ground to perform a “Matchbox 20” (i.e. consists of the 20 him lying in rotating fashion head to toe, then beginning Big One situps in cadence, with the first member of the “matchbox” raising the weighted medicine ball and passing below his feet to the next HIM, the medicine ball was then passed down the line of 20 matches, and back. This concluded the WarmoRama.
5:25am – The Thang at the track:
The PAX proceeded to the track for the “Bumper Car Mile”. The PAX separated into 4 groups, with 2 designated as push groups to pace the workout. The PAX proceeded through the rotations, with some good fun of bumping at the workout transition stations around the track. The workout stations included:
1. Merkin Station 1 Recovery Station, this transitions into the 100 Meter sprint or Side Shuffle at PAX discretion;
2. Transition/Recovery Station, simply Jog/walk to recover after sprints (this group sets push pace);
3. High Knees station, AMRAP until pushed, this transitions into the 100 Meter Bear Crawl or Lunge (to be rotated at discretion of PAX); and
4. Transition/Recovery Station, simply Jog/walk to recover after Bear Crawl or Lunge (this group sets push pace to station 1.
5:55am Omaha
6:00am Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
· Many 3rd F opportunities posted on Slack
· December 14, Cousin Eddie Ruck @
· December 14, Abide Christmas Store, contact Papa Smurph
· January 9, Impact Retreat
· January 4, CSAUP promo. Plans are finalized, and signup is going live.
· November 22, Starlord is Q @ Oracle
Prayers:
· Sophie & Barbershop’s family in recovery.
· Superfly on finding a new endeavor.
· Paper Smurph’s Dad, Larry, bypass surgery.
· Truant’s Dad, 6’8” Dave, dealing with ongoing health issues.
COT:
– Forgiveness and Grace.
Snickers shared his appreciation for the PAX supporting the process of a Bumpy Road for today’s workout, and connected that forgiving nature of our PAX with the process of Forgiveness and Grace in our daily lives. It takes practice, so look for those opportunities.
Snickers shared personal life experiences in working to raise a blended family with his M, and the importance of offering forgiveness and seeking grace from others, including your 2.0s, Ms, and other community members surrounding your families. Snickers shared a recent personal failure with one of his 2.0s, followed by an apology and seeking forgiveness from his 2.0. This led to a great open exchange that had been missing for some time, and it took being vulnerable and seeking grace to help the 2.0 see we are not perfect and can at times benefit greatly from their grace.
Our communities can benefit greatly when we accept, forgive each other, including us seeking and accepting grace from others when we are the ones on the wrong side of the street
Work on that mental muscle of forgiveness & grace, it’s a 2-way street, so give it out and accept it from others!
Thoughts to Sky Q and a moment of Inner Peace.