6/8/2022
Weather: 61°F, Wind NNW 10mph, Perfect
Site Q: Unicycle
PAX Members: Tater Tot, Fire Walker, Tee Ball, Khakis, Slow Pitch, Blades of Glory, Black Flag, Vlasic, Mr. Miyagi, Lincoln Log, Frosty, Folsom, Bear Grylls, Fish Oil, Coach K, Moon Man, Depends, Crab Cakes
YHC: T’was a fantastic morning. Put some finishing touches on the events of the beatdown and rushed to the AO in time to meet a few PAX ready for the Pre-run. YHC, Fire Walker, Tater Tot, Khakis, Slow Pitch, Tee Ball set out for an easy run at 0501. We completed ≈2.58 miles at a 8.17 /mi pace and were back in time to ease into the Welcome.
Welcome:
- 3Fs | 5CPs
- Mission
- Disclaimer
It was at this moment that we were blessed with Bear Grylls’ presence.
Warm-a-Rama:
Mosey around the Northwest Parking Lot and enter the track
Motivators starting at 7 (1 for 1)
Tappy Taps (15)
Diamond Merkins (20)
Slowsey 400 meter lap
1/4 Variation Lap
- 100 Meter Super Mario
- 100 Meter Bernie Sanders
- 100 Meter Grapevine
- 100 Sprint
Mosey to the Northwest Parking Lot (Plank to the 6)
Slo-o-o-o-o-w Big Ones (10)
Lunges (10)
The Thang:
It was at this moment that we were blessed with Frosty’s presence.
Parking Lot Gauntlet
PAX divided into two big groups and paired off within those groups.
While big groups perform AMRAP exercises, 2 pairs peel off to perform 10 tire flips and 20 burpees (cumulative).
AMRAP Exercises | Group 1
- Jump Squats (11)
- Imperial Walkers (12 IC)
- Heels to the Heavens (13 IC)
- Gas Pumpers (14)
- Fingertip ‘Merkins (15)
- Empty Wheelbarrow (16 IC)
- Dancing Bears or Goof Balls (17 IC)
- Cherry Pickers (18 IC)
- Bobby Hurleys (19)
- Air Chair (20 Count)
AMRAP Exercises | Group 2
- Air Chair (11 Count)
- Bobby Hurleys (12)
- Cherry Pickers (13 IC)
- Dancing Bears or Goof Balls (14 IC)
- Empty Wheelbarrow (15 IC)
- Fingertip ‘Merkins (16)
- Gas Pumpers (17)
- Heels to the Heavens (18)
- Imperial Walkers (19 IC)
- Jump Squats (20)
OMAHA
6 MoM
Low Dollies (10)
Box Cutters (10)
American Hammers – Sarpy Style
Announcements / Prayer Requests
COT | Why The Dune?
Details: The site’s name, The Dune, occurred to me as I drove around the area for the first time. Topographically, there are a lot of smooth rolling hills. Zero mature trees. The site even backs up to a street called Camelback Avenue!
According to my faith tradition, The Dune calls forward imagery of the desert and/or wilderness. To me, it represents a place of isolation, testing, and trial. After His baptism, Jesus was led by the Holy Spirit into the wilderness where He experienced a test through temptation for 40 days. He perfectly endured that season, came out hardened, and was in position to launch His public ministry.
I feel connected to this idea, because The Dune is a place where the PAX are tested physically (for 40+ mins), for the ultimate purpose of sharing what we’ve gained together. It’s the picture of development! It’s about reinvigoration of male community leadership. We get it done it the gloom, so when it’s time to shine we can rise to the occasion!
I want to thank Blades of Glory for EHing me last July! He has always been a guy that perseveres and finds beauty in the midst of suffering. I also want to thank key leaders who have taken time to invest in me and my family…TaterTot, Fire Walker, Jean Claude, Mr. Miyagi, Lincoln Logs. I’ve transformed physically and mentally through my connection with F3.
Tater Tot closed us in prayer…
and Folsom presented YHC with a sweet-ass shovel flag!
WELCOME TO THE DUNE!
Coffeeteria
Hyvee Fast & Fresh