Wednesday, November 29, 2023|The Danger Zone|Papillion, NE | 30 degrees, 79% humidity, Feels like 23 degrees, Wind 6.3 mi/h from W
“Don’t Pick Up That Leaf”
25 Pax: Ray-Bans, Truck Stop, Simmons, Schrute, Echo, BeanStalk, Sandman, Styx, Goose, Lady Bug, Couch Potato, Double Dip, Black Tuesday, Belding, Animal House, Farva, Razzle Dazzle, Low Flow, Dozer, Girl Dad, Levy, Rooney, Balls of Fury, Firewalker, Swiper
QIC: Swiper
3:56 am Pre Pre Run (Missy Elliot): Farva, Schrute, Low Flow, Razzle Dazzle
4:35 am Pre Run: Farva, Animal House, Schrute Razzle Dazzle, Simmons, GirlDad, Swiper, Low Flow
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 picnic shelter and across the bridge. I then got to the back of school to help lead the new pre run route I set out. I sent it to the Night Activities Crew and as expected, I saw Farva, Low Flow, Razzle Dazzle and Schrute running back from doing my new pre run, Missy Elliot style, or backwards.
Out of their cars came Black Tuesday, Girl Dad, and Animal House and we We started off on the pre run, and one last vehicle pulled up. Simmons caught up to us…..at 4:40 you had Firewalker, running another route….Heck of a morning before 5:15 am! Sarpy is getting out of control.
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. We would repeat a few of my favorite things.
5:20 am Warm-a-rama:
We started a short mosey towards the trail. We stopped for WAR right by the tennis courts. We performed the following exercises:
- 10 Tappy Taps 4 count IC
- 10 Turkish Get Ups – First MODIFICATION – ask Pax were grumbling. Stopped at 7.
- 10 Iron Crosses IC
- The Danger Zone, By Kenny Loggins
- Continuous SSHs, on each “Danger Zone” reference, change to Mountain Climbers, until the next reference, then flip flop back and forth
- This proved Motivator like and plenty tough
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, moving left to right, for 30 seconds.
We would then partner up into 3s to do 25 Maverick Merkins at each stop….We then ran South down the XC trail towards the picnic tables at the Dog Park. We stopped 6 times along the way, so each Pax got 50 Maverick Merkins.
5:38 am The Thang: Partner Slaps
The Two Pax would jog over the Bridge and do 15 Partner Slap Merkins. Then Jog back and relieve your partners.
The two sets of Pax would work through the following exercises (use the higher number each round):
- 100 Jump Ups (or modify to step ups)
- 100 Derkins
- 100 Big Boi Sit Ups
- 100 Dips
- 100 E2Ks (Each Side – Right and Left)
We would run back up to Rooney’s New Gate and then run into the field.
5:10am 6MOM
We would Chilcut Plank and Jump over the Planking to the end of the line.
Then We did 25 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:
- CSAUP coming up at the end of January. More details to come. Looks to be in Gretna
- Impact Retreat is the first weekend in January, Jan 4-6. This is a great opportunity for deepening your faith, and really opening up and connecting with the men at the event
- Farva Murph at the Pit, Dec 31
- Sarpy Sector Leadership Flag Pass after the Pit Beatdown on Saturday, Dec 30. Swiper will also have Oscar Mike at the Pit so you can join the fun after
- G-String is raising money for his niece and her school in CO that deals with her rare developmental disability
Prayer / Praise Requests:
- Belding – wife is pregnant with 3rd child (Swiper)
- Parsecs and his foot (Simmons)
- Lemon Fresh and family (Girl Dad)
Nugent Flag Pass
- Lady Bug passed the flag to the guy who EH’d him, Double Dip. He mentioned reading about Nugent and was proud to carry the flag for a day.
COT
We are surrounded by negative thoughts, the Devil, negative people, jealousy, hate, folks putting you down etc. But YOU chose HOW you will react to…..Do you want to let a negative co-worker or a bad experience stick with you? Why would you let that negativity live rent free in your head? Taking up space where good, positive and pure thoughts could be thriving?
Imagine you are sitting on the banks of a river. And a leaf comes floating down the river, and that leaf represents negative thoughts or energy. If you pick that leaf up and and put it in your pocket you will take it with you all day long wherever you go. But you can chose to pick up and carry it or not to. But if you see it coming down, you can chose to acknowledge its existence, but not harbor it or hold on to it, but let it pass on by.
Try to let the negativity just pass on by.
I took us out in prayer.
Great Coffee at Kum and Go!
Aye! Swiper