Date: 9/1/2022
AO: The Maize
Pax: #24, Escobar, Tea party, Mufasa, Fine Print, HomeBoy, Jump Street, Vlasic, Barbershop, Chowda, Big Unit, Long Neck, Obi-Wan, Firebird, Storm Chaser, Unicycle, Boji, Rowdy, Bayside, Pitstop, Stapler, Da Kine, Ralphie, Thumper, Old Spice
PreRun: Yeah so a bunch?!?!
QIC: Escobar
Conditions: Clear, 68 F, Humidity 75%. Wind 4.5 mi/h from S
Workout Outline:
Introduction:
Pulling into the parking lot post a 2 mile beat down where YHC tried and mostly failed to keep up with Unicycle at a blistering sub 8 pace YHC was filled with pride as 20+ #HIM decide to invest their mornings helping YHC to close out an ambitious hat trick #trifecta Q at the Maize. I was most thankful for the several him who followed me through this weeks Qs starting with Whetstone, The Dune and the Maize in support of newer Site Qs who mean the world to me. Man I love this community.
Trifecta Shout Outs: Unicycle, Vlasic, Barbershop to name a few. T-Claps men. Thanks for the support!
Per usual YHC ran the pax through the F3 opening rituals to include a warm welcome, what F3 stands for, Our Mission, Core Principles and of course a reminder that YHC is not a professional in this life or the next so modify as necessary.
With that YHC advised the pax to mosey to the basketball court for Warm a Rama and the Pre Thang.
Warm-a-Rama: The Pax moseyed to basketball court for the following Warm up. YHC warned the pax that we would do some shoulder stretches and they would thank YHC later for such benevolence and mercy.
Circle Up
- Side Straddle Hop IC x 25
- 15 Tappy Taps IC
- 15 Big Ones IC
- 1 Arm Across the Chest and Stretch IC x 10 and Switch
- 1 Arm behind the head and stretch IC x 10 and Switch
- Both arms behind your back and lift up IC x 10
“That concludes Warm-a-Rama”
Pre-Thang:
Shoulder Burners
- 20 Merkins ; 20 Count Planks
- 20 Alt Shoulder Tap IC ; 20 Count Plank
- 20 Carolina Dry Docks ; 20 Count Plank
Stand and Recover 10 Seconds x 3
- Sun Gods – 10 IC and Reverse
- Cherry Pickers – 20 IC
- Chinooks – 20 IC
Repeat Section 1
Hear the grunts and mumble chatter YHC knew we were off to a good start. YHC called semi-omaha and the Pax Moseyed to the top of Atlas Street AKA the Holy Hill of Hell (H3) for #BOMBS
Thang:
2 Man Grinder – Pair up with your partner and find another partner group
- Man 1: Runs Atlas to D Street and Back and relieves Man 2
- Man 2: Complete BOMBS (accumulated partner count) Man 1 + Man 2 @ bottom of hill
50 Burpees IC, 100 Overhead Claps, 150 Merkins, 200 Big Boys, 250 Squats
Pleased with his work YHC called Omaha at 2.0 miles of work and advised the Pax to head to the shovel flags for Mary
Mary:
American Hammers Rancid Style
CoT:
Pax, its that time of year again. Silly season as we prepare for political on cultural war on both sides of the isle. As you consider the role you play. The reflection you cast into our community (that of yourself, your family, and this family) I want you to consider our mission. I want you to consider to CLOSE THE GAP. The distance between us. It’s through vulnerability, open minded communication, empathy, inclusive behaviors and love that we heal. To support you consider the following 2 quotes…
“Distance creates distortion, connection, compassion, and empathy MAY NOT change the other person. BUT IT WILL CHANGE YOU. And that is ALWAYs the BEST place to start!”
“If you do not intentionally and deliberately include, you will unintentionally exclude. Not hatred required” Love you
FNG: #0
Announcements / Taps:
- Prayers: Bovines Dad
- Announcements:
- Stapler Husker Tailgate for 2nd F. Ms and 2.0 Welcome. Check Slack for Details
- Valas F3 2nd F opportunity (Thanks Crab Cakes) on Sept 16th
- Check Slack for 3rd F – Scholarship for Nugent (10/20)
- First Friday Lunch at Flag Ship Commons eg Westroads Mall
- Nugent Flag Pass: To Da Kine
Prayer via Ball-o-Man: Big Unit
SYITG Aye!
Escobar
