Friday, Jan 3rd, 2025 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
30 PAX: Cake, Beans, Laser Jet, Killians, Little Big Town, Check Please, Babyback, Smooth Operator, Fung Shui, Bouncer, Bullseye, Papa Smurf, Six String, Old Spice, Steeple, Barn Door, Too Soon, Cutting Edge, Cheap Seats, Khakis, Chalupa, Misty, Kill Switch, Edger, Tater Tot, Walleye, Bollywood, Starlord, Grinder, Doge Coin
QIC: Doge Coin
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 X FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
We moseyed over to the front side of the school and did 16 Side straddle hopes, 10 Sun Gods forward and back, and big ones on each side
5:22 am – Pre-Thang
We went to the east side of the school and split into groups of two. First PAX performed wall sits while their partner ran up the hill to the sidewalk and did 5 burpees. Once they completed the burpees they’d mosey back down and tag out the wall sitting PAX and they’d run up and do 5 burpees. We did 4-6 rounds of this and then moseyed over to the track for the main event.
5:30 am – The Thang at the track:
PAX were split into 4 groups and spread around the track in 100 meter intervals. Group one performed 10 big boys, 15 box cutters, and 15 LBC’s on repeat until the push group arrived to relieve them. Group two performed 15 merks, 20 alternating shoulder taps, 15 werkins and 20 raise the roofs on repeat until they were pushed to the next station. Group three performed 15 squats, 15 monkey humpers, 15 Bonnie Blairs, and 15 calf raises on repeat until pushed. The last group (push group) completed 10 burpees and then started pushing the group
5:53am Omaha
We did a quick round of Rancid Style Hammers to close it out
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– CSAUP
– Collection for the Gals at Karma Koffee – hit up Laser Jet if you’d like to contribute
Prayers:
– Barber Shop’s 2.0 Sophie
– Unicycle as his father passed away before Christmas
COT:
– Thanks to all that came out and supported my VQ, and made these last 4 years with F3 so meaningful to me.
Q-Source topic: 2.1 – Impact