Tuesday, July 19, 2022|Sanitarium|Papillion La-Vista High School, Papillion, NE| 71 degrees, 83% humidity
44 PAX: Tator Tot, Irish Car Bomb, Milo, Schrute, Maaco, Ditty, Crankbait, KOA, Jean-Claude, Mr. Hanky, Black Tuesday, Mulch, Mortar, Chernobyl, Double Dip, Rowdy, Mo Town, Flowers, Simmons, Shingles, Q Tip, Duracell, Truck Stop, Squeaky Clean, Sweet Roll, Ear Tag, Polaroid, Pit Stop, Bayside, Animal House, Swiper, Levy, Grizwald, Girl Dad, G-String, Hard Hat, Slow Pitch Sweet Sweet, Stranglehold, Icy Hot, Singlit, Farva, Broadway, Low Flow
VQIC: Low Flow
4:45am Smurph – Farva, Mr. Hanky, Rowdy, Hard Hat, Slow Pitch, Animal House, Irish Car Bomb, Bayside, Singlet, Pit Stop, Griswold, Icy Hot, Schrute
5:00am Pre Run – Swiper, Simmons, Double Dip, Jean Claude, Tater Tot, Girl Dad
5:30am Beatdown
I welcomed the PAX and forgot to remind them what it’s all about – Fitness, Fellowship and Faith “ it will NOT happen again” Started with our mission statement to Plant, Grow and Serve small workout groups for the invigoration of male community leadership. I covered the 5 core principles 1) open to all men 2) always free 3) always held outdoors 4) lead by peers in a rotating fashion 5) ending in a circle of trust (COT). Next I went over our Credo: Leave no man behind but leave no man where you found him.
We headed to the turf field by taking the adjacent field track and ending up at 50 yard line then preformed the following exercises for warmorama:
- 10 Side Straddle Hops IC
- 10 Sun Gods front followed by 10 back IC
- 10 Tappy Taps IC
- 10 Cherry Pickers IC
- Pre Thang
We headed to the north goal line where everyone lined up for the following exercises: - Froggers to the 10-yard line Bernie Sanders back to the goal line and hold an Al Gore
- Lunges to the 15-yard line Bernie Sanders back to the goal line and hold an Al Gore
- Butt Kickers to the 20-yard line line Bernie Sanders back to the goal line and hold an Al Gore
- Bear Crawl to the 25-yard line Bernie Sanders back to the goal line and hold an Al Gore
- Super Mario’s to the 30_yard line Bernie Sanders back to the goal line and hold an Al Gore
- The Thang
We paired into groups of 5 and started at the goal line for the following: - 15-yard sprint 10-yard slow down to the 25-yard line for (5) burpees
- 15-yard sprint 10 yard slow down to the 50-yard line for (10) merkins
- 15-yard sprint 10 yard slow down to the opposite 25-yard line for (15) LBC’s
- 15-yard sprint 10 yard slow down to the opposite goal line for (20) air squats
- Jog 100 yards back to the starting goal line
- Repeat the previous exercises adding (1) rep to each
6:05am Omaha was called, and we circled back up at the 50 yard line for some core exercises which were the following: - 10 Heels to Heaven on my up
- 10 Heel touches IC
- 10 Flutter Kicks IC
- 44 Sarpy Slammers ( IC around the circle)
- 6:10am NOR, see above list Announcements:
- Shovel Flag pass Saturday 7/23 Gipper to Chernobyl Prayers:
- P-Trap’s twin boys
- Girl Dad’s mother – Lisa
- Ditty’s HuckleBerry
- COT:
My COT was about WHAT brought me out to F3 and WHY I keep showing up each day. The WHAT is or was the fitness but the WHY is simple….The PAX!
AYE! Low Flow