March 29, 2024, 5:15am | The Farm | Springfield, NE | 48 degrees + 65% humidity

# of PAX: 21

Q: Cobra Kai

4:45AM Pre-Run and Pre-Ruck

PAX: 10

5:15am Beatdown

Woodstock, Beanstalk, Ear Tag, Echo, Hungryman, Tater Tot, Sundance, Nae Nae, Fore, Tony the Tiger, Rambis, Skidz, Chernobyl, Formica, Dundee, Mayme, G-String, Dozer, Eh, Oscar, Cobra Kai

Cobra Kai welcomed the Pax promptly at 515am.

                Cobra Kai opened to cover the 5 core principles of F3 as well as the credo.

  1. Open to all men
  2. Always Free
  3. Always outside
  4. Led in a rotating fashion
  5. Ends with a Circle of Trust (COT)

Cobra Kai led the Pax in a couple of warm-ups.

  1. Paint the Fence
  2. Wax on / Wax off
  3. 3 Motivators

Cobra Kai had the PAX split up into 3 groups. The two larger groups each went to one side of the field where there were cones and a list of exercises. The smallest group went to the middle cone. Once the PAX on the north or south side were done with their first exercise, they were to super mario bros. to the other side. The zombies were asked to finish both exercises and then they could run to tag someone. Once the PAX was tagged, they would switch places. The zombie would go to either side to do exercises and the PAX would become a zombie to do the exercises in the middle.

South Side Exercises:

  1. Burpees x 10
  2. Burpess w/o a merkin x 10
  3. Navy Seal Burpees x 5
  4. Burpees w/ hand release merkins x 10
  5. Repeat

North Side Exercises:

  1. Jumping Air Squats x 10
  2. Side straddle hops x 10
  3. Sumo squat jumps x 10
  4. Crane Kicks x 10

Zombies (Middle group)

  1. Starfish burpees x 5
  2. Jumping air squats w/ starfish x 5

Cobra Kai called all the PAX to the middle of the field where he led the PAX in 7 Starfish burpees and 7 jumping air squats w/ starfish. He then led us through Sarpy Slammers. Then he led the group through one more set of 7 Starfish burpees.

He did name-o-rama right there with the PAX.

Announcements/Prayer requests:

There is an upcoming blood drive on April 19th. Please check Slack.

The convergence will be held on April 20th. More information to come as we get closer.

2.0 friendly beatdowns at the Pit, Oracle, and Dragon’s Lair March 30th.

Prayers for Chad, I believe.

Cobra Kai talked about Jesus and how much He did for us this weekend. He talked about how He did not have to do anything that He did for us. That is a lot of love there. Stand bold for your faith. You will not be crucified for saying I love Jesus. We are so blessed to live in the USA where we can speak openly about our faith, and not be killed or have worse things done to our families. We are so blessed. Be bold with your faith. We have nothing to lose. We know where we are going. God bless you guys.

Cobra Kai closed the group out in prayer.

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