PAX: Gipper, Tenacious D, Icy Hot, Farva, Buster, Ear Tag, Animal House, Milo, Razzle Dazzle, Dozer
Q: Gunner
The Pre-runners finished their distances right at 0600 to join us at the shovel flags for the morning greeting and introduction. I quickly stated the F3 Mission and 5 Core Principles. No FNGs were present, so we moseyed out from the shovel flags to Halleck Park’s Arboretum to perform Warmarama.
Part 1 Warm-O-Rama
Moseyed over to near Blondy Ruff baseball field for Set 1
- 12 IC Windmills
- 12 IC Sprinklers
- 10 Count Down-dog-Leg O’rama
- 20 IC Imperial Walkers
- 10 Count Down-dog-Leg O’rama
After Part 1 we moseyed around the Arboretum Trail and performed Part 2 of Warmarama
Part 2 Warm-O-Rama
- 10 IC Arm Circles in Plank
- 12 IC Mountain Man Poopers
- 10 Yoga Toe Taps
- 20 Werkins
Pre- Thang
The Pre-Thang consisted of these 4 exercises, but the Pax executed 1 set and we moseyed further for the next set located at a minimal icy location in the Arboretum.
15 IC Mummy Kicks
15 Squat Jacks
15 IC Mountain Climbers
15 Ranger Merkins
Repeated for a total of 3 sets at increased speed
The Work Out-
The workout took place at the north soccer fields. A classic 2-man grinder. One partner performed the exercise as the other partner ran across the field, up to the Papio Trail, performed 3 burpees and returned to switch.
AMRAP Each Exercise until your partner comes back.
- Flutter kicks
- Groiners
- Canoe-Style Hammers (American Hammers with a rowing motion)
- Carolina Dry Docks
- Bonnie Blairs
- Seal Jacks – SSH style
- Rosalitas
- Crab Cakes
- Big O’s On your 6 and make an O with legs Switch directions OYO
- Flying T Merkins
- Inverted Toe-Touches
- Plank Jacks
- Alarm Clocks
- Monkey Humpers
- Mountain Climbers
Lined up at cone for Sprint-Core
Sprinted to other cone – 15 LBC
Sprinted back to other cone – 10 Big Boys
Sprinted back
3 sets of Sprint-Core with a set of Johnny Dramas (1 parallel, 1 toes in, 1 toes out)
Prayer requests
For the Fochek family and for all good metal health
Announcements
Convergence with Heartland Hope Foodbank donation.
COT
I shared how wonderful the power of each man’s belief in a greater good makes F3 special. The fact that everyone believes and strives to be good men is inspirational and reassuring. I stated that no matter what your spiritual believe may be, you all strive to be better men and even a better person towards others, just like the story of the Man we are to celebrate tomorrow-Easter.