December 19, 2020 | Oracle AO | Aldrich Elementary | Weather 20
PAX: Cheap Seats, Othello, Kill Switch, Tater Tot, Vandelay (RESPECT) , Saul, Big One, Six Shooter, Thomas, Folsom, Rollbar, Wentworth, Chippendale, U-Haul, Ice-T, Skipper, Mother Goose
Q: Room Service
Room Service welcomed the PAX, gave the mission of F3, recited the 5 core principles and verified that he was not a professional. The PAX moseyed to the playground area for some warm-a-rama.
Warm-A-Rama
Don Quixote – 10IC
Big One’s – 10IC
Cherry Picker – 15IC
Sun Gods w/calf raise – 10IC (forward and back)
Crowd Pleaser – 1 merkin:1groiner up to 6…took a 10 count and then came back down
The PAX then moseyed around the school and went to station 1 for the Thang.
The Thang
Progressive Prance
Station 1 – 15 tempo merkins
Station 2 – 15 tempo merkins, 15 copperhead squats
Station 3 – 15 tempo merkins, 15 copperhead squats, 15 flutter kicks
Station 4 – 15 tempo merkins, 15 copperhead squats, 15 flutter kicks
20 alt shoulder taps
Station 5 – 15 tempo merkins, 15 copperhead squats, 15 flutter kicks
20 alt shoulder taps, 20 jump squats
Station 6 – 15 tempo merkins, 15 copperhead squats, 15 flutter kicks
20 alt shoulder taps, 20 jump squats, 20 LBC’s
Station 7 – 15 tempo merkins, 15 copperhead squats, 15 flutter kicks
20 alt shoulder taps, 20 jump squats, 20 LBC’s, 20 carolina dry docks
Station 8 – 15 tempo merkins, 15 copperhead squats, 15 flutter kicks
20 alt shoulder taps, 20 jump squats, 20 LBC’s, 20 carolina dry docks, 18 american hammers
COT:
I shared my favorite Spanish word with the PAX. I became a fan of this word by attending the Spanish Immersion House in Omaha. It is the powerful word of Despacito, which translates into slowly. It has been popularized since by a song but my Professor was using it long before to keep students focused.
For me it is a calming word when I say it and use it around my family when things are moving too quickly or people are acting out of their norms. The holidays are upon us and slowing down can be an effective way to appreciate what is happening around us and finding joy in this season. If you find yourself spiraling out of control take a deep breath and say to yourself….Despacito
Announcements:
CSAUP – January 2 starts at Stinson Park 6AM, check Slack/Twitter for more deets
Creighton Prep drive for others is today at 9AM
Go Ruck happening in STL during October, check Slack or see Rollbar for more details.
TAPS:
Killswitch’s father Gehlen is recovering, prayers that he stays on track and makes a full recovery
Ice-T’s sister Becky for getting through Covid, had a visit to the ER last night
Lowman’s brother-in-law for his battle with cancer, was put on Hospice this week
All the PAX struggling with mental or physical issues that are preventing them from being out in the gloom
Stay clean!
Room Service