Wednesday, August 10, 2022|The Danger Zone|Papillion, NE | 66 degrees, 92% humidity, Wind 2.9mi/h from SSW
“Cross Country”
14 Pax: Star Hop, Harding, Animal House, Baby Shark, Farva, Razzle Dazzle, Clubhouse, Levy, Rooney, Crankbait, Splenda, G String, Motown, Swiper
QIC: Swiper
4:40 am Pre Run: Farva, Animal House, Baby Shark, G String, Swiper
5:15 am Beatdown
I had an early wake up call and entered Walnut Creek in the pitch dark. Set up the first cone at the bottom of the cross country trails at the dog park. I then got to the back of school and ran to the hill where I had my second station to set up.
I got back to the parking lot to see Farva and Animal House were there. Baby Shark showed up a minute later. We started off on the pre run, and one last truck pulled up. We found G String about 25 minutes later. We finished and the Pax were already getting loose and showing up.
I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
I covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
We had no FNGs.
I covered the Credo: Leave no man behind, but leave no man where you found him. We would test this out today, moving around and leaving no man behind! Farva asked me if I was a professional – which reminded me, to tell the Pax that all exercises are merely a suggestion at this point! Modify as I necessary. Know what was coming up, I said you will have opportunities to modify very soon! :0
It’s great to be back at The Danger Zone! I have not been on the Q here in a long time, and its one of my favorites.
5:20 am Warm-a-rama:
We started a short mosey towards the trail. We stopped for WAR. We performed the following exercises:
- 10 Diamond Tappy Taps 4 count IC
- The Danger Zone, By Kenny Loggins
- Continuous Hillbillies
- On “Danger Zone” do a Contra Burpee, adding 1 Merkin each time
- We got to the end and the Contra Burpees were pretty endless. I called Omaha when I the song came to an end, maybe about 4-5 seconds early. It was brutal.
5:26 am The Pre-Thang: Wall time
We proceeded to run to the tennis courts. We would do some mobile Balls to the Wall and have to cover the North side of the court upside down on our hands. We would line up based on how much wall you feel comfortable covering. Once you get to the corner, Wall Sit on the East side. Holy Moly! This was hard, especially after 3 ½ mins of Hillbillies plus like 75 Merkins…..We moved horizontally for a few minutes and thank GOD! For the biker coming through, I called Omaha and Harding gave us a 10 count.
We then ran down the trail and went North at the bottom. We would Super Mario jump over to the Cross Country Trail and run up the hill and follow the trail South.
5:38 am The Thang: XC Trails
We stopped at the Cattle Gate and number off into groups of three.
Station 1 – 21s on the hill. At top 1 Monkey Humper, Bear Crawl down and 20 Carolina Dry Docks. Bernie Sanders up the Hill. Then 2 Monkey Humpers and 19 Carolina Dry Docks, etc.
Station 2 – at the bottom perform the following exercises
- 25 Jump Ups
- 25 Creature Merkins
- 25 Rocky Balboa Sit Ups (with a Partner)
- 25 Step Ups
- 25 Derkins
- 25 Flutter Kicks IC (Off edge of table)
- Rinse and Repeat
Station 3 – Push Group
5:10am 6MOM
Plank for a 10 count per Pax, every 3 pax we would do 10 Merkins and switch to Chilcut and back and forth. Then We did 18 Sarpy Slammers, Rancid Style.
6:12 am NOR
The Name-a-rama was completed – see above for list of those who posted.
FNG – None
Announcements:
- Blood Drive – on August 26
- Q-Tip getting the shovel flag pass for Oscar Mike was postponed, from Safe Ride – will reschedule in a few weeks
- Main Stage Shovel Flag pass from Sister Act to Rowdy/Bayside today – Reach out and congratulate those guys
Prayer / Praise Requests:
- Crankbait prayed for Hook and Andy – who just went through a transplant
- G String had praise that his M was awarded a new job that he had prayed about in the previous weeks
- We prayed for all of the teachers, administrators, principles, librarians, resource officers, etc – preparing for kids to come back to school – including parents and children
Nugent Flag Pass
- G String passed the flag to the guy who EH’d him, Baby Shark. He mentioned reading about Nugent and was proud to carry the flag for a day.
COT
I was able to see John Maxwell present many years ago to my company. He is a great speaker, but he said something that has always resonated with me. That we should always Be Intentional in the Area of Significance. If we focus purely on Success, its all about ME. When we focus on Significance, it is all about OTHERS.
If you focus on significance, you will always be fulfilled and you will always have joy. I try and live every day with a Christmas mindset. “It’s Better to give then to receive.”
If you want to live a happy and fulfilled life, live everyday to add value to people. When you are adding value to others, no matter the results, your cup will be overflowing.
Think about how you view success and I challenge you to FOCUS on making a impact of Significance.
Animal House took us out in prayer.
Aye! Swiper
