Date: 02/01/2024
PAX (20): longboard, butterfly, messenger, Chernobyl, double dip, Clark Kent, s’mores, OGK, sweet roll, d2, shocker, big rig, koa, beans, speed square, noodle, Rooney, Duracell, Gaga, Busser
FNGs: none
AO: The Steel Mill
QIC: Busser
Conditions: 36 degrees and calm – warm for January
At 5:30am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Warm-O-Rama:
Yesterday I solicited song suggestions from the Pax for the beatdown playlist. We kicked it off and got to work.
At the flags we completed: SSH’s, sun gods, toy soldiers, tappy taps, big ones
Pre-thang:
Still at the flags we completed a steinl – about 3.5 minutes long, plank – merkins – plank – leg raises – plank – plank jacks – chill cut plank
The Thang:
We completed exercises in the following order:
- 45s in curl form
- Tricep extensions – 20
- Arnold presses – 20 IC
- Renegade row merkins – 10 IC
- Back flys – 15
- Oil derricks – 20 each leg
- Floating snow men – 30 IC
- Renegade row merkins – 10 IC( OGK decided 15 was better…)
- Hammer curls – 30
- Tricep kickbacks – 30 (2 sets of 15)
- Lateral raises – 15
- Renegade row merkins – 10 IC(15 again, thanks OGK)
- Bent over rows – 30
- 45s in squat form
- Inverted toe touches – 30 IC
- Renegade rows – 10 IC(yep, 15 again, sheesh OGK, thank you sir may I have another)
We finished slightly ahead of schedule so I improvised with motivators (5) to get the calves some work as well.
Omaha was called at 6:05
Mary:
In the spirit of the pre blast and bringing the pain (the beatdown had lived up so far) I asked Chernobyl to pick a core exercise – everyone knew what was coming: 20 IC Volkswagens. We finished with slammers.
Name-O-Rama: all pax listed above were present.
Announcements: 2/15 Brickbuilder, 2/16 freed to bleed, pop up – s’mores – the quarry at Peterson park in Gretna tomorrow
Prayer Requests: praise from sweet roll for the crew always at steel mill representing, Momma Rider, speed square – Sebastian’s family, longboard’s MIL – Mary Sue, my mom. Gaga and the sandwich generation
COT:
Success = Peace of Mind
I heard this quote and it resonated with me. Piggybacking a bit off of Longboards COT yesterday at Mount Olympus (comparison is a negative habit), Success is not something that is externally gauged or sought for validation from others. Success is something that you need to define for yourself.
When you lay down at night, do you have peace of mind about your relationship with your M – are you giving enough?, do you have peace of mind about the relationships with your kids – are you present enough?, do you have peace of mind about your relationship with work – are you giving TOO MUCH?
Ultimately, only you know whether you are truly successful or not. I don’t always have peace of mind about my closest relationships. Naturally things ebb and flow, but when I find myself not at peace, I know that relationship is not as successful as I’d like it to be and I need to make more effort. So, if there is something in your life you are not at peace with, I encourage you to put in some extra effort in order to find the success you are capable of.
Busser closed out in prayer.
Aye,
Busser