Wolf Den|September 2, 2024|Elkhorn North High School|AO – |51° and clear
PAX: Bogey, Stripes, Ditka, Vespa, Old McDonald, Swarm, Hindsight, Tight Lip, Cradle, Greenhouse, TSwift, Rizzo.
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Credo – Leave no man behind, but leave no man where you found them. rnrsdo
Disclaimer: I am not a professional – modify as necessary.
Warm-A-Rama – Mosey to east parking lot
- Imperial Walkers
- Tappy taps
- Michael Phelps
- Big Ones
- Cherry Pickers
Pre-Thang
- 150’s
- 50 merkins
- 40 legs
- 30 abs
- 20 upper body
- 10 burpees
The Thang – 3 station beatdown – split into 3 groups – East parking lot
- Station 1: Push group
- 20 Alternating Lunges
- 20 Diamond Merkins
- 20 Mountain Climbers IC
- Station 2: AMRAP
- Round 1 – High knees (Cardio)
- Round 2 – Carolina dry docks (Arms)
- Round 3 – Dying cockroaches
- Round 4 – Lunges
- Station 3: AMRAP
- Round 1 – Side Straddle hops
- Round 2 – Werkins
- Round 3 – LBCs IC
- Round 4 – Johnny Dramas
One lap around the upper area of the retaining wall
OMAHA
Mary
- American Hammer rancid style
Announcements:
- Brick builder – Saturday October 5th
- Iron pax this week
- Ditka Qing at Futurama on Thursday 9/5
- The Sandlot on Thursday 9/5 Mark and Taylor Kaipust memorial run
- Mess Hall on Tuesday 9/3 – 2 year anniversary for Tight Lip
- Valas sign up still open for weekend of 9/21
Prayers:
- Tswift’s son going back to school
- Greenhouse’s and brother-in-law Drew
- Nailed it’s sister Debby for her fight with Cancer
Circle of Trust: Enjoy the moments
My whole day is essentially a task list. I wake up in the morning and think of the things I need to accomplish throughout the day. As I am a task oriented person, this is typically a good thing and I find that I’m usually successful in getting stuff done that way. However, the downside is that it doesn’t leave a lot of room for both flexibility. I have to remind myself that sometimes it is okay to deviate from the plan and to be open to change. Sometimes, the most refreshing and happy times come when you do things that are unexpected. It can even spur creativity. Short story, it is good to have a plan, much success comes from that, but don’t be afraid to alter sometimes. Stuff will always be there. Family and friends won’t always be. Be willing to set aside the tasks to spend time with your M, 2.0, parents, friends. Don’t take the moments for granted because they are fleeting. As time goes on you’ll forget about what was on your task list, but you won’t forget about the time you spent with loved ones.