Friday, Jan 24th, 2025 | Combine| Kiewit Middle School | a beautiful 0 degrees, Ideal for a beat down!
23 PAX:Â Pelini, Babyback, Bullseye, 6-String, Walleye, Wentworth, Killswitch, Jukebox, Cadbury, Misty, Katrina, Frosty, Papa Smurf, Edger, Skipper, Nailed It, Armando, Khakis, Slugger, Cheesesteak, Killians, Starlord, Cap’N Crunch
QIC: Cap’N Crunch
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am –
INTRO: I welcomed the PAX to F3 and stated the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPLES: 1) Open to ALL men, 2) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
MOTTO: of F3 is to leave no man behind, but leave no man where we find him.
DISCLAIMER: I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
HIGHLIGHTS: There was X FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
100 yard warm up jog, Side-Straddle hop, Circle Burp
5:25 am – The Thang at the track:
| 10 | merkins |
| 15 | squats |
| 30s | plank |
| 10s | countdown |
| 10 | merkins |
| 15 | daft punk |
| 30s | plank |
| 10s | countdown |
| 10 | merkins |
| 15 | squats |
| 50yd | sprint |
| 10s | countdown |
| 10 | merkins |
| 15 | daft punk |
| 30s | mountain climbers |
| 10s | countdown |
| Repeat |
5:50am Omaha
We did a quick round of Rancid Style Hammers to close it out
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Polar Plunge – 8 Feb – Donate under Killians pyramid scheme and not Kill Switches… if you donate to Killians and not Kill Switch your are dead to KS
Prayers:
– Barbershop’s 2.0
COT:
– Thank you for the support
Q-Source topic: 2.4 – Positive Habit Transfer