PAX: Double Dip, Amadeus, ICB, Echo, Supe, Swede, Duracell, Icy Hot, Tony the Tiger, Mortar, Fun Dip, Black Tuesday, Bayside, Sweet Roll, Low Flow, Swiper, Schrute, Farva, Chernobyl (Q)
Pre-run: Farva, Swiper, and Schrute headed out in front of the PAX for the 5k pre-run along the MOPAC for flat Friday. Shortly after, Duracell, Icy Hot, Tony the Tiger, Black Tuesday, Bayside, and Chernobyl set out for a 2 mile route catching up with the 5k group on their return.
5:15 Chernobyl Started off with the F3 Mission Statement, Creedo, and 5 core principles. We then jogged down the MoPac.
5:16 Warm-O-Rama / Pre-Thang – no warm-o-rama this time. Needed more time for the thang.
5:21 Thang – Hard CORE!
About 2/3 of a mile down the trail we circled up and enjoyed an entire workout of core exercises. Each exercise was done for 45 seconds, with 15 seconds rest, EMOM. We completed:
1. Seated Gas Pumpers
2. American Slammers
3. LBCs (Upper Abs only, knees bent)
4. LBCs
5. LBCs (Legs all the way out and in)
6. Reach Ups
7. X – Factors
8. Freddy Mercury
9. Boat Hold
10. Seated Flutter Kicks
11. Crucifix
12. Alt Single Leg Raise
13. Dual Leg Raise
14. Leg Holds – 6” off ground
15. Toe Touches
16. Burpees
17. Plank Hold – chill cut
18. Groiner Jacks – chill cut
19. Alt. Mountain Climbers – chill cut
20. Plank Toe Taps
21. Plank Peter Parkers – knees on the same side, chill cut
22. Side Plank Hold
23. Side Plank Raises
24. High Plank Toe Taps
25. Plank Jacks – chill cut
26. Plank Side to Side – chill cut
27. Plank Pick Pushers – chill cut
5:48 Mary
As if we didn’t need anymore…Sarpy Slammers as always.
5:59 COT / Announcements / Prayers – Chernobyl shared the facebook phenom story about the “Burnt Pie”
My mom has always been a great cook, but one day, after supper, she made a pie and set it in front of my dad. This pie was absolutely burnt, beyond burnt…black as coal. I waited to see what dad would say, but without hesitation he ate it and asked how our days were. After supper, my mom apologized for the food, but my dad simply responded “Honey, I loved the pie!”
Later when mom went upstairs to bed, I teased dad for lying to mom, and I’ll never forget what he said: “Your mom had a bad day today and was really stressed and worn out. That pie didn’t hurt me one bit, but a few harsh words were have hurt her and ruined her night.
We all make mistakes, even our loved ones. Don’t focus on the negatives, but instead find ways to bring each other up. Focus on not lashing out, but find ways to respond with poise and above all, love.