December 15, 2023
The Sanitarium, Papillion-La Vista High School
303 E Cary St, Papillion, NE 68046
35 degrees F, clear skies, northly winds gusting to 25 kts
VQ: Cougar
32 PAX: Boss Hogg, Purina, Schrute, Big Rig, Hip Hip, Ogre, Mr. Hankey, D2, G-String, Swiper, Red Wire, Maybe, Ray-Ban, Fun Dip, Ladybug, Tater Tot, Mako, Jackson 5, Tenacious D, Double Dip, Farva, Squeaky Clean, Gigablast, Busser, KOA, Animal House, Khakis, Belding, Chernobyl, Duracell, Firewalker, Cougar
The day started out like I would imagine most VQs do as I planned to meet the SiteQ (Boss Hogg) prior to the pre-run to setup for the morning’s beatdown. After arriving early, I soon found myself chasing all of the exercise printouts that were stolen by the strong, cold, and gusty winds which scattered them around the dark Monarch football field. I eventually salvaged all but one and was able to secure them with the help of Boss Hogg and his glowing cones.
The pre-run went off without a hitch with about 15-20 PAX participating in the traditional route.
We kicked things off promptly at 0530 with a welcome to the Sanitarium. I recited the mission, credo, and 5 core principles plus disclaimer that I was not a professional. There were no FNGs so we moseyed to midfield of the football stadium and knocked out a quick Warm-o-Rama to include 10 Tappy Taps (IC), 10 Sun Gods (IC), and 15 Side Straddle Hops (IC).
I then split the crowd into 4 groups and explained the ensuing beatdown. Below is what was accomplished…
Round 1 (15 min): Full Body Strength – Four stations (each hash at both 35 yardlines), lung-walk between stations
- 1- Chest (push group): 25 Merkins, 15 alternating shoulder taps, 20 diamond merkins, 20 hand-release
- 2- Legs: 30 squats, 15 Bonnie Blair’s, 15 hydraulic squats, 10 jump squats
- 3- Core: 20 Big Boys, 25 flutter kicks, 20 frozen Freddie’s, Dealer’s choice
- 4- Back/Bi: 20 Superman’s, 15 maverick merkins, repeat
Omaha 1 (~0550)
Round 2 (10 min): Speed and Agility – Four corners of football field (exercise then run)
- Corners: line jumps, johnny dramas, knee tucks, mountain climbers
- Short ways: High Knees to goal post then bear crawl
- Long ways: Sprint (100 yds)
Omaha 2 (~ 0600) gathering cones, printouts, and stakes to track
Round 3 (10 min): Endurance with Hill Training near the track
- Hill Sprint, Bernie Sanders, then lap
- 3 & 4 start with lap
Omaha 3 (~0610) to the flags followed by Sarpy Slammers
Announcements:
- G-String made one final push for donations to his neice’s school in CO and shared that he would be rucking 26 miles
- Blood drive on the 22nd, fastest to bleed wins!
- 30th is a party with Swiper.
- 31st is the Farva Murph (13.1 miles)
- Reminder about CSOP
Prayers:
- Mr. Hankey asked for continued prayers for the family of Dr. Zorro who is in Palestine
- Prayers for Cathy and Thomas as they continue to fight
COT:
I was thinking about what I should do as I stewed over this workout and all I knew was that I wanted to end with running up hill — similar to all pre-runs in F3. Then I decided to list out what I thought were important parts of physical fitness. This led me to split the workout into three different areas, or pillars of fitness: strength, speed/agility, and endurance. As leaders we need to make decisions all of the time and if we establish what’s important to us and/or our organization, we gain clarity as to what to do. F3 does a great job of establishing what’s important with our credo, mission, and core principles which also helps people to move together in the same direction because everyone knows about them. I wanted to use this to remind folks to try doing the same thing at home because when crunch time comes, having those things prioritized will not only speed up the process but ensure you cover what’s important.
-Cougar
