Date: 2/21/2024
PAX (12): Peg Leg, Hosel Rocket, Crowd Source, D2, Vlasic, Enterprise, Oscar, Lincoln Logs, Larry Legend, Shark Week, Crab Cakes, Busser
FNGs: none
AO: The Dune
QIC: Busser
Conditions: its faux spring for sure, 35 degrees, no wind
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:
At the flags we completed: sun gods – 10 IC forward and back, Cherry pickers – 20 IC, Tappy taps – 10 IC, Big Ones – 10 IC, Butt kicks – 10 IC, High knees – 10 IC, SSHs – 20 IC
Pre-thang:
After getting plenty warmed up, we moseyed down to the track for a pre-thing. Once we got to the track I explained we would be running a mile with exercises after each lap. First lap – 25 squats, second lap – 25 diamond merkins, third lap – 25 alt. lunges, after 3 laps I was concerned about time so we only got 3 laps in, we headed back up to the south side of the parking lot where I had some hill work planned.
The Thang:
We split up into 3 groups of 4 after I mistakenly counted us off in 4s… oops. Cones were set up at the top and bottom of the hill. At the bottom of the hill we completed an exercise of 20 reps and then moved up the hill in a variety of modes where we completed 10 reps of the same exercise that was done at the bottom of the hill. We went back down the hill to move on to the next exercise. Exercises and MoTs as follows.
Round 1
- 20 IC Monkey Humpers and Bernie sanders up
- 10 IC Monkey Humpers, run down
Round 2
- 20 hand release merkins and bear crawl up
- 10 hand release merkins, crawl bear down
Round 3
- 20 Alt lunges (on down), run up hill
- 10 Alt lunges (on down), run down hill
Round 4
- 20 Carolina Dry Docks, crab walk up hill (backwards)
- 10 dry docks, walk down hill (forwards)
Rinse and repeat – all 3 groups got 2 full rounds in. At one point Vlasic mentioned he’d rather have done another lap so I think the hill work was a hit!
Omaha was called at 6:05 and since missed the 4th lap before, we took the long way back to the flags by running up along 186th street. We did 25 werkins at the flags as originally planned for our 4th track lap.
Mary: hammers
Name-O-Rama: all pax listed above were present.
Announcements: hit me up for a coffee on me if you are reading this 👊🏼, queen service, pre run challenge, popup for the quarry at 5:15 on Friday (Petersen park), get on paxnet to claim your data.
Prayer Requests: praise for Ben (hosel rockets buddy) doing awesome now, my aunt Naomi
COT:
I subscribe to an email newsletter called the daily dad and I received a good reminder on Monday.
Have some patience with your kids. It’s tough after a long day to then start your second, way more difficult job of being a parent. It’s tough to have to beg them to eat their dinner, wash their hands, stop fighting with their brother or sister.
Most likely the kids that you are frustrated with in those moments, are the same kids you’d be proud of if you were able to observe them in school all day long.
They are comfortable at home and let loose a little bit. We need to make sure we are as patient as we can be with them. I remember being a kid and having so many emotions and not knowing how to deal with them. If you have young kids, they are probably acting out because they’re hangry or tired or bored.
Be understanding with your kids, they aren’t ever going to be perfect, just like we aren’t perfect. Give them some grace and give yourself some grace.
We closed out in prayer.
Aye,
Busser