Date: 02/17/2024
PAX (13): KOA, Busser, Double Dip, Magnum, Duracell, Mayme,Jackson 5, Red Ranger, Longboard, Chernobyl, Ichiro, Julep, D2
FNGs: none
AO: The Pit
QIC: D2
Conditions: 10 degrees, feels like 1, windy
At 6:00am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Warm-O-Rama:
Mosey to Papio Middle School Track/Football Field
Side Straddle Hops IC X 23
Big ones – Hold for a 23 Count
Sungods 13 IC forward / 10 IC reverse
High Knees in place 23 IC
Butt Kickers in place 23 IC
Pre-thang:
More Warm Ups for the legs.. 100M Build Ups on the track – Build up on the straight away, Side Shuffle half the curve, 23 Bobby Hurleys (MJs), Rotate and Side Shuffle the other direction – Another Build Up, Side Shuffle, 23 BH’s (MJs), Side Shuffle
The Thang:
Continue to stretch as I explain the next portion
Split in to 4 Groups A (Fastest), B, C and D (Slowest)
D’s Start here with Baton, C’s at the first set of cones, B’s next and A’s to finish (Remember what lane you are in and report back to start/finish immediately
4X100M Relay Race – 3 teams + 1 rotating solo in Group C (3Xs)
After each race mix up the lanes to change teams.
Punishment for finish position
Winning Team Selects Workout (Diamond Push Ups, Big Boys, Bridge Holds)
1st – 10, 2nd – 13, 3rd – 23
Next we did Agility Drills on the field
Split in to 4 groups (As, Bs, Cs and Ds)
Station 1 – 3-Cone Drill
Station 2 – T-Drill
Station 3 – Box Drill
Station 4 – Shuttle Runs
Mary: 23 WW1s
Final event was a race – D2 challenged everyone to a 100M Dash – he would buy coffee for anyone who beat him. Chernobyl won the race.
Omaha was called at 6:50 and we returned to the flags.
Name-O-Rama: all pax listed above were present.
Announcements: T-Claps for Blood Drive
Prayer Requests: None
COT:
Today 2/17 – is the GOATs birthday. Michael Jordan. MJ was my #1 sports idol growing up so when I realized I was Qing on MJ’s Bday I thought I had to do something to honor him.. Most of the exercises were in counts of 23. Michael Jordan was not only an extremely gifted athlete – he was also relentless in his pursuit to perfection and relentless about his training regimens. Theres a book called ‘Outliers: The Story of Success” by Malcolm Gladwell. Essentially the book explores the idea that achieving mastery in any field typically requires around 10,000 hours of deliberate practice. MJ is used as a case study in this book – to highlight Jordan’s rise to greatness and how it was not merely his talent but also factors such as his opportunity to play and practice extensively that contributed to his success.
So ill leave you with this:
Believe in your ability to soar. Michael Jordan didn’t become a legend overnight; it was countless hours of dedication, resilience, and unwavering belief in himself that propelled him to greatness. Embrace the challenges, push past your limits, and never settle for anything less than your best. Remember, greatness isn’t achieved by the timid; it’s earned by those who dare to dream, work relentlessly, and refuse to let setbacks define them. Keep striving, keep believing, and one day, you’ll find yourself touching the sky just like His Airness.
D2 closed out in prayer.
Aye,
D2
