9/21/2022
Weather: 68°F, Wind N 8mph, Breezy
QIC: Ketchup
PAX: Tonight Show, Fine Print, Lilly Pad, Bambi, Mr. Miyagi, Unicycle, Gator, Vlasic, Yodel, Coach K, Lincoln Log, Obi-Wan, Ketchup
Q Kicked off the festivities promptly at 5:30 where we stated the mission statement, five core principles, creedo and disclaimer. Q asked if there were any FNG’s and after discovering there weren’t, proceeded with Warm-a-Rama
Warm-a-rama – Football field
Lap around the track to the south end zone.
Side Straddle Hops – 15 IC
Michael Phelps – 15 IC
Yodel Thrusts with Eye Contact – 15 Ups
Groin Stretches – 10 – 3 second pulses
Tappy Taps – 10 IC
Once done with Warm-a-rama we moseyed to the Goal Line
Pre-Thang
Headed to south endzone and gave direction to partner up for partner drag which involved
Drag partner 20 yards – 20 LBC’s IC
Switch and drag another 20 yards – 20 Freddie Mercuries IC
Switch and drag another 20 yards – 20 Box Cutters IC
Bear Crawl last 20 yards – 20 Flutter Kicks IC
It was during this exercise that unicycle commented on the overall heft of the Q and was grateful that there were three in our group as he wouldn’t have been able to “drag that fat ass” down the field. The Q cried and laughed at the same time.
The Thang
Group up into 4’s. In each group – 2 will run to the 50-yard line do 5 burpees and then run back while the other 2 perform exercises at the goal line. Rep counts were AMRAP.
4 Count Merkins
Tempo Squats – Ass to Heels
Dry Docks – Forehead to Turf
Bonnie Blairs – Knee to Turf
Heel Touches – Shoulders off the Ground
Mountain Climbers – Knee to Chest
Rinse and Repeat as necessary
Pre-Omaha was called at 600 and we circled up in the Endzone for about 5 to 7 minutes of yoga.
Final Omaha was called at 6:10 ish and we moseyed back to the for Mary.
6MoM
Rancid hammers – 1 round.
COT
Ketchup discussed how in his preblast he talked about the spice of life…that is finding the right ingredients to get the most out your experiences and relationships. And like food if you want a good meal, you have to have the right ingredients. Too much of anything can make it too salty or sweet or spicy and too little of everything makes things bland. It is easy to get caught up in all of all of the distractions which leave you little to no time left for balance. Or you go so deep into one thing…things get sour and you have no time left for other things that matter. While F3 has become an important part of our lives do not forget why we do this and what is important to that we have to dedicate ourselves as much to our spouses and family as we do to this organization and other activities. Ketchup took us out in prayer and we departed.