Berm 4/18/2024
Back Blast – April 18, 2024, SpeedBump-Q
AO: The Berm. 1st Q at this AO. Been coming to this site awhile, but 1st time leading.
Conditions: Temp 45 degrees and light rain/overcast. Winds were brisk 15-20mph out of Northwest
6mile PreRunners – Favra, Back Country, Bouncer, Toto, Truly, Dinger, House Party, and Speed Bump
3 and 4 mile PreRunners – many many…great work on Prerunning boys ~10-15 PAX T-CLAPS!
28 PAX and YHC –Schnitzel, Nailed It, HeiHei, Sandworm, Rudy, LowPoint, Beard Butter, House Party, Bubbles, LPC, Toto, Grillz, Whiplash, Farva, Cheap Seats, Snare, SlowClap, RedDirt, Cupid, Vespa, Bernie, JukeBox, Truly, Dinger, Cake, Cadbury, Cradle, Back Country, and SpeedBump -Q
F3 – Fitness, Fellowship, Faith
5 Core Principles
The Mission Statement
The Credo
No FNG’s…couple 1st time Berm’ers – T Claps to Rudy and Beard Butter
Disclaimers were presented. I am not a Professional – modify as necessary
WOR – Mosey over to basketball court
-15 SSH – 1 Burpee
-15 Cherry Pickers – 2 Burpees
-10 Tappy Taps – 3 Burpees
-10 Alt Shoulder Taps – 4 Burpees
-10 BentOver Michael Phelps – 5 Burpees
Pre-Thang – Mosey to middle of field with ‘track’. STENIL – TIME
Pax in rotation counted 10counts or 10sec holds for entirety of STENIL
1st – 30sec Plank
2nd – 30sec Chilcutt Plank
3rd – 10 Merkins
4th– Amazing Spiderman R Leg 10 IC
5th – 10 Merkins
6th – 30sec Plank
7th – 30sec Chilcutt Plank
8th – 10 Merkins
9th Amazing Spiderman L Leg 10 IC
10th – 10 Merkins
The Thang – Mosey to lighted cone west side of ‘track’ – Gonna work our core.
Completed 3 core exercises to count of 15. 1 Lap mosey. Repeat
Set 1
Heels to Heaven – 15 IC
LBC’s 15 IC
BigBoy Situps 15
Run lap
Set 2
WWI Sit Ups 15
Frozen Freddie’s 15 IC
Box Cutters 15 IC
Run lap
Set 3
E2K – R elbow to L knee 15
E2K – L eblow to R knee 15
V-Ups 15
Run lap
Set 4
Freddie Mercury 15 IC
Flutter Kicks 15 dog barks..thanks Toto
Dying Cockroach 15 IC
Run lap
Set 5
Low Dolly 15
Star Crunch 15 IC
Scissors 15 IC
Run lap
Set 6
RosaLita’s 15
Gas Pumpers 15 IC
30sec Plank
Run lap
Set 7
American Hammers 15 IC
30sec Chilcutt Plank
Crunchy Frog 15 IC
OMAHA was called at 5:52 – Mosey back to flags
Mary
House Party voted we had some juju left in tank…Rancid Style Hammers x29
Announcements/Prayers:
Saturday 4/20 6yr F3 Omaha Convergence at Papillion LaVista HS 5:30 BD
-Food Drive, SignUp and Lots of PreStuff – check twitter and slack for more info
Blood Drive Friday 4/19. Needing donations. Sign up or be a walk-in
Prayers for Bouncer as he is battling some stuff at home. He would love to hear from you.
Prayers for Stripes as he recovers from surgery
Prayers for Nailed It sister Deb (cancer). Sledge Strong spaghetti feed fundraiser coming up April 28 2pm-7pm. For more info check slack #third-F. Lets support her!!
Prayers Tea Party M. Follow up this week on her treatment for cancer.
COT:
Got a quote today from James Clear – a best-selling US author
This was his quote –
“It’s more fun to be a fan than a critic. I’m not looking to spend my life tearing things down when it can be so satisfying to build things up.”
Again –
“It’s more fun to be a fan than a critic. I’m not looking to spend my life tearing things down, when it can be so satisfying to build things up.”
Recently I got to spend a few days’ vacation in GA with a friend of mine that I don’t get to see as often as I would like. His education and professional career took him to state of TX. He now is permanent resident in Austin, TX, where he lives with his wife and 2 year old son. While on vacation with my friend, I was quickly reminded in person the trait that I, and many of his friends and colleagues appreciate most about him – his positivity. His ability to be cheerleader/fan of all people. His ability to put a positive spin in all areas of his life is obvious and almost overwhelming.
Being a fan is more than just liking or respecting something; it’s an overwhelming celebration of creativity, talent, and achievement. Choosing to be a fan means choosing positivity, enthusiasm, and appreciation. It means celebrating the highs, forgiving/looking past the lows, and recognizing the effort put behind everything.
It’s about fostering a mindset of gratitude for the experiences, emotions, and memories that life’s events bring to us.
My challenge to you this week is to be more like my buddy Anthony.
Embrace the fan within you. Let yourself be swept away by the magic of life’s moment. Allow yourself to celebrate in the wonder of creativity and the power of human expression.
In a world that can sometimes feel overwhelmingly critical, be the beacon of positivity. Be the one who lifts others up, who encourages us to embrace and appreciate the flaws and irregularities in life. Find value in simplicity and ordinary and celebrate simple and ordinary as the extraordinary. Because when you choose to be a fan, you choose to embrace life with joy, appreciation, and boundless enthusiasm. And in doing so, you inspire others to do the same.
I am out!
Speed Bump