Monday, December 4th, 2023 | Wolf Den| Elkhorn North High School | 26 degrees, little to no wind, ideal for a beat down!
15 PAX: Star-lord, Greenhouse, Cake, Jukebox, Thor, Red Dirt, Stripes, Bernie, Reflux, Superfly, Flat Stick, Smelly Cat, Papa Smurf, Vespa, Mulligan
QIC: Star-lord
5:15am – 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 of F3. 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).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There were no FNGs today.
5:17 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the backside of Elkhorn North to the Cul De Sac by the Football Field
15 Side-straddle hops (IC)
10 Jump Squats
10 Mercans
10 Flutter Kicks (IC)
10 Carolina Dry Docks
10 Box Cutters (IC)
10 Single Leg Dead Lifts
10 Broad Jumps
5:25 am – The Thang:
Counted PAX off 1-5 and then separated into 5 groups around the field for a little Ring of Fire action!
Odd number rotation exercises were as follows: Station 1 was Suicides with 1 burpee at first cone, 2 burpees at second cone… 4 burpees at fourth cone, Station 2 was ‘Mercans, Station 3 was alternating 1-leg wall sits, Station 4 was flutter kicks, Station 5 was broad jumps
Even number rotation exercises were as follows: Station 1 was Suicides with 1 burpee at first cone, 2 burpees at second cone… 4 burpees at fourth cone, Station 2 was Carolina dry docks, Station 3 was single leg deadlifts, Station 4 was Box Cutters, and Station 5 was jump squats.
I set the tabata timer for 1 minute with 15 second break in between each set to rotate with 25 intervals as the goal. We did 4 rotations through the ring.
5:55am Omaha
We did a quick rancid style hammers to finish
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Volunteer Abide 9-1 Saturday
– 17 Dec Halfway House
– 31 Dec – Farva Murph
– 4-6 Jan – Impact Retreat
– 27 Jan – CSAUP unofficially
Prayers:
Don’s recovery from his bone marrow transplant
Greenhouse’s mom’s recovery from knee cap surgery
Flat Stick’s recovery from back strain
Uncle Ken passed away. Prayers for those he left behind
T-Swift’s daughter as she recovers from the stomach bug this morning.
COT:
Gratitude
“There’s a sunrise and a sunset every single day, and they’re absolutely free. Don’t miss so many of them.” ― Jo Walton
“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” ― Marcus Aurelius
“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.” Zig Ziglar
Cheers,
Star-Lord