Tuesday, August 16, 2022|The Sanitarium|Papillion, NE | 62 degrees, 95% humidity, Wind 3mi/h from ENE
“6 Station Grinder”
21 Pax: Double Dip, Low Flow, KOA, Truck Stop, G String, ICB, Precious, Stranglehold, Feeny, Rooney, CrankBait, Black Tuesday, Baby Shark, Girl Dad, Squeeky Clean, Amadeus, Arch, Mr. Hanky, Dozer, Sweet Roll,Levy
QIC: Levy
4:45am Smurph: GString, Mr. Hanky, ICB, TruckStop, Sweet Roll, KOA
5:00 am Pre Run: Baby Shark, GirlDad, Double Dip
5:30 am Beatdown
I arrived early to check out the conditions from the rain and made a few changes from what was originally planned due slippery/muddy surfaces and went down to the new turf football field and set up 6 station cones every 50 yards upon returning the Smurphers were finishing up and the pre runners were coming in.
I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
I covered the 5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
We had no FNGs.
I covered the Credo: Leave no man behind, but leave no man where you found him.
I stated that I was not a professional and to modify as necessary to avoid injury.
5:30 am Warm-a-rama:
We ran a short mosey to the northeast parking lot and did
- 15 Side Stradle Hops IC
- 10 Tappy Taps IC
- 10 Sun Gods Forward and Reverse while doing Johny Drama’s at the same time.
5:37 am The Pre-Thang:
We ran another short mosey to the front of the school and had each Pax find a barrier to use.
– 25 Step Ups IC
– 15 Derkins
– 15 Dips
5:42 am The Thang: 6 Station Grinder
Mozey down to the new Football Field Count off into 6 groups .
Station 1
Burpees 5
Then Sprint to Station 2
Station 2
15 Merkins
Then High Knees to Station 3
Station 3
15 LBC in Cadence
Then Walking Lunges to station 4
Station 4
15 Big Boys on my up
Then Super Mario to Station 5
Station 5
15 Alternating Shoulder Taps
Then Sprint to Station 6
Station 6
20 Imperial Walkers
Then Walking Lunge back to Station 1
6:06 am NOR
The Name-a-rama was completed – see above for list of those who posted.
FNG – None
Announcements:
- Blood Drive – on August 26
- New Pop Up Site TheCatamountComplex
- Iron Pax Challenge
Prayer / Praise Requests:
- For Flowers younger brother that passed away
- For Truck Stops Coworker that suffered a stroke
- For 2 yr old Payne Haberer who tragically passed away yesterday
COT
Reaching out to the people in your life struggling with mental health
You never know the depths of what someone is going through. Take a moment to check on your friends and those you love that are struggling with mental health. My Dad is a Vietnam Veteran and has been struggling with PTSD and depression over the last 50 plus years. He goes to the VA for care and last year was going through a medication change and was having a tough time. He was not answering my phone calls and was pretty closed off. He finally gave me a call back and told me that he was in a really bad place mentally and was not sure if he was going to make it and then he was at the grocery store and he heard someone yell Mr Bass. It was a childhood friend of mine that I had not seen in over 20 years. She asked my Dad how he was doing and he told her it was not good. She stopped him and said can I say a prayer for you and put her hand on my Dad’s shoulder and said a prayer for him in the front of a busy grocery store, and completely lifted him up and not knowing that she might have possibly just saved his life. If you know someone who is struggling or has in the past please reach out to them and let them know that you are proud of them and that you understand what they are dealing with is not easy and to don’t give up,
Levy took the group out in Prayer
Aye Levy