12/01/2023, 6:00 AM | The Pit | 21 degrees 80% RH
# PAX: 21 (+4) – Razzle Dazzle, GirlDad, Maaco, Sweet Roll, Lansbury, KOA, Chernobyl, Swiper, Bunny Slope, Schrute, Black Tuesday, Double Dip, Trench, D2, Magnum, Couch Potato, Busser, Long Board, Balls of Fury, Icy Hot, Sun Dance. (Running but no Beat Down – EarTag, Low Flow, Farva, Firewalker)
QIC: Sun Dance
4:45 AM:
Quite a few PAX to pre-run and a handful that started early. EarTag, Swiper, Bunny Slope, Sun Dance, Girl Dad, Schrute, Animal House (with his fancy decorative hat) and KOA. Joining along was Busser and Razzle Dazzle and Trench as well. A few HIM (Firewalker, Farva, and LowFlow) started even earlier! Does Sarpy even sleep?!?!
6:00 AM:
Sun Dance welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Sun Dance then recited the 5 core principles of F3. 1) Free of charge 2) Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Sun Dance then informed the group that he is not a professional and to modify as necessary. He recited the credo – “Leave no man behind, but leave no man where you found him.”
Warm-O-Rama (By Shovel Flag)
For Warm-o-rama, Sun Dance led the PAX to a personal favorite and mainstay of his Qs, 21s.
21s – 16 through 21 mental cadence, end in unison. If failed, 10 burpees.
PAX completed 10 burpees. The Site Q might have been one of the PAX members that was out of sync.
15 Moroccan Night Clubs
Sun Dance introduced a new modified exercise called Sun Dance Gods. It might not make an appearance again, but it was worth a shot.
10 Sun Dance Gods (Sun Gods w/ High Leg Kick)
10 Reverse Sun Dance Gods
15 Imperial Walkers
10 Big Ones
PAX mosied to South Parking Lot of Halleck Park, near Volunteer (Baseball) Field.
Pre-Thang (North Parking Lot of Halleck/Volunteer Field)
From speed bump to speed bump, PAX got in some sneaky miles by completing a good length saunter between exercises for this one!
11s – Started w/ 10 Burpees, 1 WW1s
D2 spotted a pair of boxer briefs in the proximity of where PAX were completing 11s. This was not a prop planted by the Q and D2 claimed they were not his, either.
Upon completion of the 11s, PAX mosied to Shovel Flags for explanation of the Thang.
Thang (South Endzone)
Sun Dance explained the next set of stations. The emphasis was on lower repetitions, however, slowed down. PAX counted off into five groups and had about 3-4 for each group, which was perfect.
A PUSH Group started exercises in the Halleck ParkShelter – 10 Derkins, 10 Dips, 10 Step-ups.
1) 10 Tempo Merkins, 10 Copperhead Squats, 10 Slow LBCs à Rinse & Repeat until Pushed
2) 15 Overhead Claps, 10 Slow Apollo Onos, 10 Slow Chloes IC à Rinse & Repeat until Pushed
3) 10 Slow Carolina Dry Docks, 10 Slow Bonnie Blair’s IC, 10 Slow Heels to Heaven IC à Rinse & Repeat until Pushed
4) 10 Alternating Shoulder Taps IC, 10 Slow on the Down Bobby Hurleys, 10 Slow Scissor Kicks IC àRinse & Repeat until Pushed
Sun Dance quickly realized that waiting for a Push Group would take to long and modified from “Rinse & Repeat” to finish and mosey to the next station. After rotating through each station once, one more station was completed before “OMAHA!” was called. PAX returned to the Shovel Flag.
Mary:
● Sarpy Slammers, IC (Chernobyl, Swiper, KOA and GirlDad all took the “Slow Down” to the next level when it was their turn to count)
Sun Dance recorded Name-o-rama.
Prayers/Announcements
● Announcements – CSAUP details will be coming out soon; it will be held at the end of January. Chernobyl expressed gratitude for PAX support to NeighborGood food pantry collections that were made for Thankful Trot. Firewalker has organized 2nd F at Trinity Village (Papillion) Assisted Living next Saturday, December 9th; Coffee & Donuts with residents (especially Dennis who walks on trail in the mornings). The Nugent Flag was passed from GirlDad to Maaco.
COT:
“Less is More” – Doing the small things matters. A follow up text to a PAX member, buying a candy bar for the M, 5 minutes of distraction-free time with 2.0. Saying a message of appreciation or gratitude. A donation of time or money to charitable organization.
Q-Source was held at HyVee in Shadow Lake with a very good turnout of over 12 high impact men. The topic wasShieldLock.
PUSH Station:
• 10 Derkins
• 10 Dips
• 10 Step-Ups
• Mosey to Right of Duck Pond
Station #1:
• 10 Slow Tempo Merkins IC
• 10 Slow Air Squats
• 10 Slow LBCs
• Rinse & Repeat
Station #2:
• 15 Overhead Claps
• 10 Slow Apollo Onos
• 10 Slow Chloes IC
• Rinse & Repeat
Station #3:
• 10 Slow Carolina Dry Docks
• 10 Slow Bonnie Blair’s IC
• 10 Slow Heels to Heaven IC
• Rinse & Repeat
Station #4:
• 10 Alternating Shoulder Taps IC
• 10 Slow on Down Bobby Hurley’s
• 10 Slow Scissor Kicks IC
• Rinse & Repeat
