Friday,May 13, 2022|The Farm|Saryp County Fairgrounds, Springfield, NE | 60, 98% humidity, the rain and lightning was done
“If it’s worth doing, it’s worth doing right”
24 Pax: Hu Hot, Korver, Low Flow, Robin Hood, Icy Hot, Chernobyl, Mortar, Bayside, Schrute, Double Dip, Fun Dip, Tony The Tiger, Levy,Baby Shark, Black Tuesday, Feeney, Duracell, Maaco, Pea Soup, Yogi, Ferdinand, Zorro, Farva, Swiper
Q: Swiper
4:45am Pre Run (11): Swiper, Chernobyl, Black Tuesday , Fun Dip, Double Dip, Bayside, Yogi, Farva, Maaco, Duracell, Tony The Tiger
5:15am Swiper welcomed the Pax to F3 – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. He also mentioned that they were an International Organization now.
Swiper then 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).
There were no FNGs today.
Swiper reminded the PAX that I am not a professional. Modify as necessary, especially today with the storms looming and what I had planned. From this point forward there is a real risk of injury.
We had a big group today. I explained today I was going to run the workout a little differently and start with the COT and interweave it throughout my workout.
The first part of the COT was getting to know more of the Pax. I would highlight 4 of the regular Pax members from Springfield that post at the Farm.
The second have of my COT was that if something was worth doing, its worth doing right. So I read to the Pax from the Freed To Lead Book written by OBT and Dredd. I head the HTC section and specifically read about the three, two part steps to correctly calling out a workout.
1st Command – Pt. 1 – The Next Exercise Is (Pause), Pt. 2 Name Exercise! Action is the mental prep for the exercise
2nd Command – Pt. 1 – Starting Position (Pause), Pt. 2. Move! Action is to assuming the starting position for the exercise
3rd Command – Pt. 1 – In Cadence (Pause), Pt. 2 – Exercise! Action is the first movement of the exercise.
I also read to the Pax about how the Q begins the counting sequence and then raises their voice and changes the inflection of their voice to indicate that was the last rep.
Finally I read to the Pax about how you should hold the initial starting position, until the Q calls out, Recover.
We would practice doing the cadence of the workouts correctly today. I informed the Pax we would Moseley up our favorite Main Street hill. Let’s Roll!
5:20am Warm-a-rama
- We mosey’d up the Main Street Hill and took a right at the top. We stopped at the end of the block south for a WAR.
- 10 Diamond Taps IC – 4 count
- 10 Imperial Walkers IC
- 10 Toy Soliders IC
- I started the training of cadence off perfectly by screwing it up on the first exercise by choosing an exercises with a four count, so the Pax were all over the board and then I forgot to say recover. We all started learning. After a short WAR – we headed up the hill to Buffalo Park.
5:22 Pre Thang – Burpee Minutes
- We got up to the parking lot we have visited manny times, and I told Farva, who was their first, let’s keep going, let’s head into the park. We ran around until We hit the bench by the baseball field. There I explained I would set a Tabata Timer and we would do 10 burpees every minutes for 10 minutes. If you got done before the minute was up, you got a few seconds of rest. If it took you the entire minute, you would be AMRAP’ing 100 Burpees. The Next Exercise is…..and we were off. The grass was long, the dew was out, the humidity was high, it was glorious. We completely the 10 rounds and many Pax did more Burpees in a row then they have ever in their lives. We were accelerating this am. The Pax begin to turn and run back back West, and I laughed, We headed, South and East into the Neighborhood. Up to 9th Street and we finally hit the first cone.
5:42 The Thang – Springfield’s finest
- Our First Stop was HuHot’s House. HuHot tried to go into his house and I quickly yelled his name and said, HuHot, where are you going? I need you…..lol…. We would Plank to the six and then we would Plank as HuHot told us about himself. We recovered when we was done talking. Then about face and the next Exercise Is:
- Monkey Humpers. 10 IC, facing away from His Ring Camera.
- Then I asked HuHot to pick his favorite core exercise. He chose WW1 Sit Ups. Perfect. He said, “How Many?” I said – HuHot – you are in charge in this moment. Lead us. We did 10 or 12 or 15, I can’t remember! Mosey. We hit the Maple Street and Farva again, looked West and started running back to the Shovel Flag, and I yelled, “Farva, head Right!”
- Then we went down 10th Street. Two more cones, we stopped between Ferdinand and Maaco’s houses. We Would plank as both Maaco and Ferdinand told us about themselves. It became a 3-4 minute Plank. Then I said half of the Pax about face Maaco’s house and the other half on Ferdinand’s side of the street. The Next Exercise Is:
- Monkey Humpers. 10 IC.
- Then I asked Maaco to lead us in his favorite core exercise. I think it was LBCs. Next Ferd lead us in Heels to Heaven, 15 IC.
- As Schrute got up his sweat formed a silhouette of the Farm Logo on the street. It was Magical. I told Tripe T (Tony The Tiger) to lead the way to his house. The final stop. Good think, we were already almost at 2 miles and running out of time.
- The final stop had TTT telling us how he group up by Beaver Lake and about his family while the Pax Planked. Then I announced The Next Exercise Is:
- Monkey Humbers. 10 IC.
- Then TTT would give us our final Core Exercise:
- It was a Big Boy Sit Up where you touched the opposite foot each time.
- I then lead us in 15 Sarpy Slammers IC.
- We did count-O-Rama in the street, 24 Pax. Awesome group. Some dudes I have never worked out with. We were at time, so I explained we would do a mobile Name O Rama and send me the Clydesdales first and then let’s head back to the flag. It was a 5:15am start time, so I didn’t feel that bad. It was a legendary NOR.
5:55am 6 MOM
- 15 Sarpy Slammers IC – mentioned above
5:58am NOR
- The Name-a-rama was completed – see above for list of those who posted.
Announcements:
- Brick Builder on 5-21
- Tickets available for CU game, will honor Nugent (Chris Gradoville)
Prayer Requests:
- Dig It (Chernobyl’s friend)
- Al (Pea Soup’s friend)
- BetaMax
COT
My COT was through the workout, but I capped it off quickly by saying hopefully you saw new parts of Springfield, you got to know more about HuHot, Maaco, Ferdinand and Tony The Tiger. And since anything worth doing, is worth doing right, let’s work on calling workouts, cadence and responding correctly, as the Founders OBT and Dredd mapped it out for us. We will keep working on it.
I took us out in Prayer. Coffee at Black Sheep! Yum. Mention the term HTC (which is How to Count) to me, and I will meet you at your next post, where ever you want, and coffee is on me.
Aye! Swiper