August 23th, 2022, 5:30 AM, The Sanitarium, Papio High School, 65, clear skies, beautiful morning
The Simple Ladder
PAX: 20, Supe, Harding, Sticks, Tax Man, Duracell, G-String, Mr. Hanky, Black Tuesday, Dozer, Levy, Rooney, Chernobyl, Milo, Double Dip, Low Flow, Shingles, Razzle Dazzle, Swiper, Crank Bait & your Q Squeaky Clean
5:30 AM- Welcome to F3, Fitness, Fellowship & Faith. The mission of F3 is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
The 5 core principles of F3.
1. Open to all men
2. Always FREE
3. Always held outdoors
4. Lead in a rotating fashion
5. Ends with a Circle of Trust (COT)
5:32 AM- We head to the turf field with our coupons
5:35 AM- We circle up on the 50th yard line for the Warm-o-rama
• Side Straddle Hopps: 15 IC
• Sun Gods: 10 IC (F&B)
• Cherry Pickers: 15 IC
• Imperial Walkers 15 IC
• Tappy Taps 10
5:40 AM- The Thang: The Simple Ladder. Line up on the goal line, you versus you.
Round 1
• 10 Curl w/ Coupon
• 10 Jump Squat
• 10 Overhead Press w/ Coupon
• 10 Mountain Climber (R/L = 1)
• 10 Burpees
• Run to 20 yards and back to North GL
Round 2
• R/R – 20 reps each exercise
• Run to 40 yards and back to North GL
Round 3
• R/R – 30 reps each exercise
• Run to 60 yards and back to North GL
Round 4
• R/R – 20 reps each exercise
• Run to 80 yards and back to North GL
Round 5
• R/R – 10 reps each exercise
• Run to South goal line and back to North GL
6:05 AM Marry- Rancid-Style Sarpy Slammers
6:10 AM Name-a-Rama
Announcements- Blood drive Friday.
– G-string VQ at Farm Friday
– Taxman VQ at Sanitarium next week
Prayer Requests- None
6:12 AM COT- Stay Positive
Last week, I got news that my dad Richard was having trouble with dizziness. He thought his heart was out of rhythm & he was A-FIB again. A few years ago, they had to shock his heart to get back in rhythm. He was checked out and his heart is fine. Theyinstalled a heart monitor; he will have to wear it for two weeks then send it in to be analyzed. This past weekend, we celebrated his 79th birthday. I am blessed to have a mom and dad still today. Time is precious and we don’t know when our time is up.
Don’t take life for granted! If you have not reached out to your love ones, do that this week. I try to talk to my parents every morning on the way to work. Someday, I won’t be able to do.
As we come up a couple not so awesome anniversary’s, the death of two true HIM’s & friends; Mark Kaipust and Chris Gradoville. Please let us take a moment of silence in their honor.Let us not be sad, but to celebrate the time we had with them. We have the opportunity to stay positive even though life isdifficult at times.
We are not positive because life is easy. We are positive because life can be hard.
• Give yourself (and others) grace.
• Speak life and encourage others.
• Look for the good today.
• Remember your WHY.
• Believe the best is yet to come.
I challenge you to make every day count, stay positive, & lift up those around us. Thank you.
Aye! Squeaky Clean