17 PAX: Boss Hogg, Animal House, Red Wire, Fresh Prince, Monster, Monkey Wrench, Cougar, Udder, Duracell, OGK, Busser, Levy, RayBan, Free time, Urkel, Rooney and Razzle Dazzle
4:15 pre ruck: OGK and Busser
4:40 pre run: RayBan and Udder
5:15Welcome to F3, fitness, faith and fellowship! We have 5 core principals. Free, always outside, open to all men, lead in a rotating fashion and we end in a circle of trust. We leave no man behind but we leave no man where we found him. The mission is to plant, serve and grow small workout groups for the invigoration of the male community leadership. I am not a professional, these workouts are a suggestion. Please modify as necessary.
5:18Moving Warm-a-rama
– 10 Big ones IC
– 10 Tappy taps IC
– 20 Side Straddle Hops IC
5:20 Mosey to the Nebraska Vietnam Veterans Memorial
5:37 The thing
Numbered off into two groups. Group 1 stayed for some wall work. Group two ran to the bottom of the parking lot, did 3 burpees then back up the parking lot to push group 1.
The wall
– Dips 20 IC
– LBC’s 15 IC
– Chicken Peckers 15 IC
– Big Boys 15
– Australian mountain climbers 15 IC
– Flutter Kicks 15 IC
– Derkins 20
– Frozen Freddy’s 15 IC
– Australian plank jacks 15 IC
– Heels to Heaven 15 IC
– Incline merkins 20
– Kobe Bryant 15 IC
5:45 Called Omaha and started back to the flags. Circled up for some Sarpy slammers
5:55 NOR
FNG-none
Announcements
– Turkey trot tomorrow
– CSAUP coming up
– Impact retreat
Prayer requests
– Carson Derr recovering from surgery
– Thanksgiving travel
COT
What are you grateful for?
– Early wakeups = children to love
– Messy house = safe place to live
– Laundry = clothes to wear
– Dirty dishes = food to eat
– Crumbs everywhere = family meals
– Grocery shopping = Money to provide
– Endless questions = Kids growing and developing
Sometimes things that can feel like a stressor or irritation are the things we really should be most grateful for.
