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.

  1. 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.

Leave a Reply