Tuesday December 12, 2023 | The Sanitarium | Papillion LaVista HS | 32 degrees, 755 % humidity, NNW
wind at 6 MPH
22 PAX: Big Rig, Ogre, Jackson 5, Hip Hip, Shocker, Belding, Truck Stop, Arch, Uncle Jesse, Duracell,
Cougar, Squeaky Clean, D2, Mayme, Boss Hogg, Doubtfire, Animal House, Firewalker, Long Board,
Double Dip, Tenacious D and Razzle Dazzle.
5:00 pre run: Boss Hogg, Cougar, Ogre, Animal House, Firewalker and Double Dip
I arrived Just before 5:00 to say hi to the pre run crew and set some things out. I headed down to the
track to get a little run it then back to the flags to welcome everyone and get started.
5:30 Welcome to F3, Fitness, Fellowship and Faith! We have 5 core principals. Free, always outside,
open to all men, led in a rotating fashion and we end in a circle of trust. Our Mission is to plant serve and
grow small workout groups for the reinvigoration of the male community leadership. Our credo is to
leave no man behind but we leave no man where we found him. I am not a professional, these workouts
are a suggestion. Please modify as necessary. There were no FNG’s so we set our watches and got into
the beat down
Warm-a-rama
- 10 Big ones IC
- 10 Tappy taps IC
- 10 Imperial walkers
- 10 Sun gods IC
- 10 reverse sun gods
- 20 Side Straddle Hops
5:40 Pre thing - Mosey to the field north of the bleachers, there is a nice long hill we should check out
o Started with some 11’s here. 1 Big boy at the bottom of the hill. Sprint up the hill and 10
Donkey kicks against the fence. Repeat with 2 Big boys and 9 Donkey kick and so on
5:50 The Thing
- We counted off in 4’s and headed to the corners of the track
- I had cones and a workout sheet for stations on the four corners of the track.
o Station 1 was the push group. 10 Burpees, head to the next station
o Stations 2, 3 and 4 were the same exorcises with different questions at the top. The
exercises were 1 minute AMRAP so we could get the mumble chatter going in place of
the counting.
 Heels to Heaven
 Apollo Ohno
 Mountain climbers
 Merkins
 Bobby Hurley
 Plank
 Groiners
 LBC’s
 Ranger Merkins
 Monkey humpers
 Shoulder taps
6:08 Omaha!
22 PAX counted off some Sarpy Slammers
FNG-none
Announcements
- Freed to Bleed the 22nd
- Impact retreat coming up
- Farva Murph on the 31st
- Leadership pass on the 30 th
- Titan Alley flag pass next Monday
Prayer requests
Darrel, Animal House’s friend through a co-worker, in his struggle with Parkinsons
Callahan’s daughter Riley being released from the hospital and recovering.
COT
Be grateful for the small inconveniences. We’re the lucky ones that have a house that needs picked up.
We’re the lucky ones that have family to eat with dirtying all those dishes and leaving all those crumbs.
We’re the lucky ones that get to wake up sore and tired.
YHC Razzle Dazzle