Tuesday, July 5th, 2022 |The Sanitarium, Papillion, NE| 70 degrees, 69% humidity, Wind 4 mph from SSE.
“The Last 100 Yards”
23 Pax: Duracell, Low Flow, Chernobyl, Black Tuesday, Tax Man, Tater Tot, Icy Hot, Knobs, Schrute, Squeaky Clean, Farva, Fire Walker, Falafel, Oil Can, Blue Chip, Slow Pitch, Double Dip, Rum Runner, Maaco, Irish Car Bomb, Animal House, Amadeus.
QIC: Milo
0445 Murph: Farva, Chernobyl, Schrute, Irish Car Bomb
0500 Pre Run: Fire Walker, Double Dip, Tater Tot, Blue Chip, Falafel, Slow Pitch
0530: Milo Welcomed the Pax to F3 – Fitness, Fellowship and Faith – Our Mission is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Briefed the 5 Core Principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Led in a rotating fashion. 5) Ends with a Circle of Trust (COT).
Credo: Leave no man behind but leave no man where you found him.
Disclaimer: Reminded the PAX that I am not a professional. Modify as necessary.
0 FNGs:
Milo informed the group that today’s beatdown is titled “The Last 100 yards”. Since its formation in 1775, it has been said that the United States Army Infantry has owned the last 100 yards of the battlefield. Today’s beatdown will include exercises and movements that resemble the last 100 yards.
0533: Warm-a-rama
800 Meter Run. (Mosey down to the track and complete 2x laps (800 meters) at a slow to moderate pace.)
10x Side Straddle Hops IC
10x Sun Gods IC (arm rotations forward)
10x Sun Gods IC (arm rotations forward)
10x Tappy Taps IC
10x Alternating Shoulder taps
10x Windmill
10x Merkins IC
0550: The Thang
I informed the group that we’ll mosey to the north end of the turf field while lining up on the goal line. Standby for instructions.
Once we arrived at the turf field, I informed the group that we’ll conduct “The Thang” on the 100 yards in front of us. The routine and exercises are at each end zone. We’ll maintain the F3 credo of “leave no man behind”. For the speed demons, go back and pick up the 6 after every 100 yards! Exercises in the end zone will be done in cadence, in a descending pyramid fashion.
The Thang – The Last 100 Yards
10x Merkins IC
100 yd sprint
10x Big Boys IC
100 yd sprint
9x Merkins IC
50 yd bear crawl
50 yd Bernie Sanders
9x Big Boys IC
50 yd Bernie Sanders
50 yd bear crawl
8x Merkins IC
100 yd 3-5 second rushes. Pax alternated the chant/command “I’m up, he sees me I’m down”
8x Big Boys IC
100 yd 3-5 second rushes
7x Merkins IC
50 yd fireman-carry. Alternate at the 50 yd line
7x Big Boys IC
50 yd fireman-carry. Alternate at the 50 yd line
6x Merkins IC
50 yd saddle back-carry (piggy-back style). Alternate at the 50 yd line
6x Big Boys IC
50 yd saddle back-carry (piggy-back style). Alternate at the 50 yd line
5x Merkins IC
50 yd pack strap-carry (dead weight, legs extended, arms over the carrier’s shoulders).
Alternate at the 50 yd line
5x Big Boys IC
50 yd pack strap-carry (dead weight, legs extended, arms over the carrier’s shoulders).
Alternate at the 50 yd line
0608: Moseyed to the shovel flags for 6MOM
6:10am 6 MOM
20x Flutter Kicks IC
Sarpy Slammers
6:12am Name-o-rama
The NOR was completed – see above for list of those who posted.
0 FNGs:
Announcements:
- Several upcoming shovel passes across the AO. Attend if possible.
- Murph Challenge is happening now—its not too late to start. Jump on now while it’s still early!
Prayer Requests: - Ferd and Family welcomed a new baby. Keep them in your thoughts and prayers.
COT:
Tribe. Sebastian Junger’s book “TRIBE”: We have a strong instinct to belong to small groups defined by clear purpose and understanding–“tribes.” This tribal connection has been largely lost in modern society but regaining it may be the key to our psychological survival.
The book defines self-determination theory: which holds that human beings need three basic things in order to be content: they need to feel competent at what they do; they need to feel authentic in their lives; and they need to feel connected to others.
This is what F3 is all about and the reason why we are growing and attracting HIMs across the AO. That’s the reason I came out to F3. Showed up by myself, alone and unafraid—I was seeking the small group and connection of others. I’m thankful to be here, thankful to have my F3 Tribe, and honored to share the gloom with each of you.
Animal House led the group out in prayer.
Cheers! -Milo