20 Dec:
Friday, Dec 20th, 2024 | Combine| Kiewit Middle School | a beautiful 35 degrees, Ideal for a beat down!
11 PAX: Smooth Operator, Grinder, Cadbury, Jukebox, Flatstick, Bullseye, Superfly, Walleye, Misty, Killians, Beaver
QIC: Beaver and Killians
4:30am – Smurphers/Ruckers
4:45am – Tractor Trot
5:15am –
INTRO: We 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: We are not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
HIGHLIGHTS: There was 0 FNG’s/Downrange PAX today
5:17am – Warm-o-rama
Side Straddle Hops
Tappy Taps
Cherry Pickers
Beaver Merks
5:20am Pre-Thang:
West Hill, Wall sits while one PAX ran to the bottom of the hill and Bernie’ed back up, picked random exercises
5:30 am – The Thang at the track:
Split PAX into two groups. One group ran a lap around the entryway to Combine while the other group worked down a list of exercises to include Apollo Oh-no’s, Merks, dips, squats, lunges
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
– Canadian Consulate (CB’s house) is open for those without family to spend Christmas dinner
Prayers:
– Sophie
– Those that are spending their first Christmas after losing loved ones
– Flatstick and his M opening their business on 15 Jan.
COT:
– Merry Christmas!