Pax: Laser Jet, Cutting Edge, Vandelay, Slow Pitch, Billboard, Kryptonite, Bulls Eye, Hot Wire, Mr. Rogers, Biscuits, Rock’em-Sock’em, Vespa, Icarus
Weather- Brisk, very brisk
Q: Gunner
There was a good amount of pre-runner this morning, but, as to be expected, most the Pax arrived at the shovel flag promptly at 5:59 am to savor the last bit of warmth. Knowing the pre-runners were cooling and it was 20-something, I stated the F3 Mission Statement, Five Core Principles and the credo. We had to get our move on to ignore the cold.
Warmarama-Pre Thang
We got moseying a bit down Boys Town’s main drag a few hundred feet for our first stop. We got some stretches in with
12 IC HAIRY ROCKETTES
12 IC WEED PULLERS
12 IC CRAB TOUCHES
YOGA Stretching and exercise
After some of this stuff, we did this stuff:
15 IC HIGH KNEES
15 GROINERS
15 IC BUTT KICKERS
MOTIVATORS – count down from 6
We moseyed further down the main drag to a second warm up spot and did a second set, but a higher tempo of:
15 IC HIGH KNEES
15 GROINERS
15 IC BUTT KICKERS
MOTIVATORS – count down from 6
We mosey around the corner to the school’s playground for 5 SETS of SPRINTS
We did 5 merkins and a sprints.
Moseyed once again to around to the front side of the chapel where we did a final set of:
15 IC HIGH KNEES
15 GROINERS
15 IC BUTT KICKERS
MOTIVATORS – count down from 6
Pre-thang ended and The Thang began right at this location. We had 6 exercise stations set up in the flower garden. Perform both exercises and move to the next station.
- 20 IC DYING COCKROACHES
20 IC HI-YAS
- 20 IC PLANK JACKS
20 IC FREDDY MERCURIES
- 10 ALARM CLOCKS
- 20 DONKEY KICKS
20 IC AUSTRALIAN MT CLIMBERS
- 20 RANGER MERKINS
20 IC MOUNTAIN CLIMBERS
- 20 DIPS
20 IC STEP UP
Called Omaha at 6:45 and moseyed out on the sidewalk in the big field for Mary
MARY – 10 JUMPS; 10 American Hammers
Called Omaha at 6:51 and headed back to shovel flags
Announcements were many. Check out Slack.
Night To Shine in February – see Mr. Rogers and Slack for details
Jan. 4 – CSAUP
Jan. 11 – Impact Retreat
Prayers – For Nailed Its Family
Barbershop and his family
Coworker with cancer
COT – Work on being a bit more jolly this time of year because tis the season for that kind of attitude.