PAX: Specimen, My Space, Cataracts, Super Fly, Bubbles, Nailed It, LPC, DeCleat, Hard Hat, Cowboy, Gump, Lemu (Respect), Wiley, Doppler, The Plague, Frosty, Mufasa, Pantyhose, Wentworth, Tin Man (FNG)
QIC: Toto
Location: Kiewit Middle School | 58* Cloudy 10MPH
Pre Runners: The Plague, Pantyhose, Hard Hat, Toto, and Tin Man (FNG)
Pre Ruck: Wentworth
5:15 Go Time
YHC was eager to get started this morning and equally as anxious. We had an FNG present, so standards were raised. I welcomed the PAX to The Combine and introduced F3. Fitness, Fellowship, and Faith. We reviewed the 5 Core Principles, Mission Statement, Creedo, and Introduced Our FNG, Corey Taylor. Mosey we did to the South Side of the School.
Warm O Rama:
15 SSH, IC
15 Tappy Taps, IC
10 Sun Gods Each Direction
15 Cherry Pickers, IC
15 Imperial Walkers, IC
Pre Thang:
Groups of 3 Pax
West side of school.
P1: BTTW, Alt Shoulder Taps AMRAP
P2: Run from Wall to bottom of Hill
P3: Burpees AMRAP unTil relieved from P2, then Bernie Sanders Up Hill.
Once everyone completed the circuit, 2/3rds of the Pax mosied to the bottom of the hill to pick up the remaining Pax We Bernie Sanders back to the top to conclude Pre Thang.
Thang:
5 Stations South Side of School. Mosey after completing each stations designated reps.
Station 1:
20 IC Monkey Humpers
15 IC Bonnie Blares
10 IC Hydraulic Squats
Station 2:
20 IC Tempo Merkins
15 Makhtar N’ Diaye
10 Hand Release Merkins
Station 3:
20 IC Gas Pumpers
15 Big Boys
10 IC Heals to Heaven
Station 4:
20 IC Temp Merkins
15 Alternating Step Ups
10 Derkins
Station 5:
20 Coupon Curls
15 Coupon Over Head Press
10 Coupon Squats
I had a 4th round originally planned but we didn’t make it that far. I believe we completed all 3 rounds prior to Omaha.
6MOM
PAX to Pick Em
15 IC x 3
American Hammers, Rancid Style
COT
In relation to Todays Q Source Topic I decided to talk about how F3 has provided me with an opportunity to build consistency in my life. The more involved I have become
in F3 over the past two years, the more reliable I have become at home and work. When I’m faced with flux / stress or hardship, F3 provides me with such an authentic source of wisdom and support. A place to expel my burdens and leverage my shield lock for support. Some of my best mornings in the gloom are showing up to a beat down having arranged to meet with no other PAX, but knowing they will be there, and sometimes the HIMs that you did not expect to be, become the sounding board you needed that day.
Success is neither magical nor
mysterious. Success is the natural
consequence of consistently
applying basic fundamentals.
Get Up, Get Out, and Get Going.
Aye!
Toto