Friday, Dec 27th, 2024 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
11 PAX: Smooth Operator, Starlord, Doge Coin, Papa Smurf, Bollywood, Flatstick, Chalupa, Jukebox, Misty, Bouncer, Cake
QIC: Cake
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 PRINCIPES: 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 0 FNG’s/Downrange PAX today
5:17 am – Warm-o-rama
10x Tappy Taps
10x Michael Phelps-ens
10X Merks
5:25 am – The Thang at the track:
We did progressive laps around the track (Ala Frosty) completing 40X Merks, Big Boys (Imperial walkers… it was wet, don’t judge me), and squats. The first lap was every 100M’s complete 10 of each exercise. Second lap was every 200M’s do 20 of each exercise. Third lap was a 400M with 40 of each exercise at the end. We then went back to 2x 200M with 20 of each exercise and finished with 4x 100M’s with 10 of each exercise. In total we did a mile and a half with 240 Merks, big boys (IW’s/Mountain Climbers), and squats.
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:
– CSAUP
– Impact Retreat
Prayers:
– Sophie
– Flatstick and his M starting their business on 15 Jan
COT:
– Goal setting, one of which needs to be getting more sleep!
Q-Source topic: 2.0 – Live Right