Thursday, December 19th, 2024 | Blueline | Millard North School | a windy 29 degrees (Feels like 19), Ideal for a beat down!
12 PAX:Â Beaver, Misty, Papa Smurf, Rare, Walleye, Chalupa, Canadian Bacon, Babyback, Smooth Operator, Killians, Barbershop, Starlord
QIC: Star-lord
5:30 am – 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.
5:32 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the backside of Elkhorn Ridge to the Cul De Sac
15 Side-straddle hops (IC)
10 ‘Merkins
10 Sumo Squats (IC)
10 Carolina Dry Docks
10 Flutter Kicks (IC)
5:35 am – Pre-Thang
Mosey over to the front of the High School and use the Blocks for 20 stair steppers and/or box jumps (PAX’s choice) on one side and 20 Derkins on the other
5:45 am – The Thang: We moseyed to the track:
Start in the center and run to 1 corner for 20 merkins and then run back to center for 5 burpees / Squat Jumps
Run to next corner for 19 Sumo squats and then back to the center for 5 burpees
Run to the next corner for 18 Carolina Dry Docks and then back to the center for 5 burpees / Squat Jumps
Run to the next corner for 17 IC Flutter Kicks and then back to the center for 5 burpees / Squat jumps… rinse and repeat until we got to 1 Flutter Kick.
Exercise totals for each exercise
Merkins: 20 – 16 – 12 – 8 – 4 = 60
Jump Squats: 19 – 15 – 11 – 7 – 3 = 55
Carolina Dry Docks: 18 – 14 – 10 – 6 – 2 = 50
Flutter Kicks (IC): 17 – 13 – 9 – 5 – 1 = 45
Return to center after each corner for 5 burpees or Jump Squats
6:08 am Executed some Broga. Started with legs spread apart standing with 15 seconds in each direction, then proceeded down to downward dog for about 30 seconds of calf stretches then on to raising the right leg and shaking it all about then swinging through to runners stretch, on to pigeon stretch, and on to 90×90 with legs all for about 10-15 seconds, then did the same routine on the left leg, then back on our sixes for happy baby for about 15-20 seconds, and then corps pose for about a minute.
6:14 am     Omaha and we jogged back to the flags.
6:15 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
- Freed to bleed tomorrow
- CSAUP 4 Jan
- Impact Retreat 9-11 Jan
- Canadian Consulate (CB’s home) is open to those without a place to go for Christmas day from 5-9 or until the last person leaves (THANK YOU CB, YOU SET THE STANDARD, BROTHER!)
Prayers:
- Barber Shop’s 2.0 Sophie and the entire family for healing and recovery and to spend Christmas together!
- Papa Smurf’s Dad’s recovery falling triple bypass surgery
- Nailed It’s Sister’s family as they mourn the loss of a loving mom, sister, daughter, wife
- Truant’s family as they mourn the loss of 6′ 8″ Dave (his father)
COT:
You get what you give in life. If you work hard to improve your craft, you will perform better, earn raises and promotions and be better off, If you work harder at beatdowns to improve your fitness levels you will see dividends in times, repetitions, cardiovascular level. If you work harder on your family life you will get a better marriage, relationship with your 2.0’s, extended family and beyond. If you volunteer and help out in the community your personal mental and physical health will improve and you will get so much more than you are giving. Find the areas that matter and put in the work and give everything you can to receive even more bounty to continue to give.
Cheers,
Star-Lord