Top Rope / Boji’s VQ
Wednesday August 31, 2022
Aldrich Elementary
61 degrees, bright stars, beautiful morning
32 PAX: Old Spice, T-Swift, Lemu, HeiHei, Flowers, Chowder, Mufasa, Kill Switch, Superfly, Misery, Patton, Honey Stinger, Griswold, Black Flag, Landsbury, Gator, Romeo, Ozark, Yodel, Kickstand, Q-Tip, Frosty, Zebo, Golden Pike, Big Unit, Pit Stop, Tea Party, Jump Street, Roadhouse, Wait Time, FNG & Boji
QIC: Boji
5:30am: Boji welcomed the other 31 PAX to F3 & Top Rope & asked if there were any FNG’s. He stated the F3 Mission Statement, 5 Core Principals, let everyone know that he was far from a professional and stumbled thru the Credo. We had one FNG.
We took a short mosey from the shovel flags down to the basketball court to begin Warm-O-Rama:
- 10 Tappy Taps (IC)
- 6 Big Ones (3 on each side)
- 20 Sun Gods (10 Front & 10 Back)
- 20 Side Straddle Hops
This concluded Warm-O-Rama. The Pax grabbed Coupons and we all took a short Mosey to the north side of the parking lot of the Methodist Medical building for both the “Pre-Thang” & “The Thang”
Pre Thang
2 Minutes of AMRAP Merkins
The Thang
2 Man Grinder with 4 stations. 1 PAX ran the distance of the parking lot (east-to-west) while the other PAX did the exercise at the station. When the runner got back to the station they switched. Once they completed the reps as a combined team the two (2) PAX moved onto the next station. The exercises at each station were:
- Station 1: (Coupon Station) 75 Overhead Presses & 75 Curls
- Station 2: 200 Big Boys
- Station 3: 50 Burpees
- Station 4: 200 Squats
- Rinse and Repeat
Omaha was called at 6:02am and the PAX moseyed with the Coupons back to the basketball court (leaving the Coupons at the Shovel Flags).
Mary – Basketball Court
Boji asked the PAX to circle up and get on their six. He called out for various PAX members to offer up a core exercise:
- Patton: 20 Frozen Freddies
- Pit Stop: 20 Scissor Kicks
Boji then called for the PAX to do a round of American Hammers / Rancid Style
Nama-O-Rama
- FNG Chuck is now Sponge Bob
Announcements / Prayer Requests
- There are special Memorial Day beat-downs on Monday 9/5 @ Oracle.
- Launch of new AO starting on Mondays at Aldrich Elementary entitled Coronado, Site Q will be Patton
COT
Boji shared that he believes the best gift you can give to someone is your presence. You need to be in the moment and engaged when interacting with people. He shared how he was brought into F3 while on a run by himself and Slow Pitch asked him to stop and join the group. At that point in his life he did not realize how much he needed F3. He and his family were in the process of making the move from NW Iowa to Omaha and the F3 PAX in Omaha ended up being his core.
Nugent Flag Pass:
- Chowda Passed to Old Spice (or should we say New Spice)
Boji asked Pit Stop to lead us out in Prayer.
Thanks for the support this morning. It certainly meant a lot.
-Boji