11 HIM posted at the BlastFurnace for a balmy 10 degree beatdown to honor Nugent, an F3 Omaha comrade and Hall Pass’ cousin who lost his life on September 30, 2021. We listened to some country for the Warmup and 90’s rap for the Beatdown, two of his favorite music genres, helping take the PAX minds off the cold. A mix of upper and lower body, hills and flat ground, with a few moseys in between got the blood pumping and honored a man who epitomized what F3 stands for.
Disclaimer: Push yourself but don’t wreck y0urself.
Warmup: Mosey around Reeves Park followed by:
- SSHs 20X IC
- Grass Pickers 20X IC
- Dial Up Stretch (each leg) OYO
- Imperial Walkers 10X IC
- Hillbilly Walkers 10X IC
- Arm Circles 10X IC
- Circle Arms 10X IC
- Moroccan Nightclubs 10X IC
The Thang:
N – Nancy Kerrigans (one-legged squats) 20X each leg IC
Mosey to the street & back to stage
U – Up Downs 20X CC
Mosey to the street & back to stage
G – Gut Busters (Set to the Ghostbusters theme song. Every time they say “Ghost Busters” completed a burpee. In the “I ain’t afraid of no ghosts” sections did plank jacks in rhythm.)
Mosey to hill
E – Everest OYO
Mosey back to stage
N – Nolan Ryans 20X each side CC
T – Triple Nickel (Started at benches and completed 5x T Merkins, ran to statue and completed 5x Twinkle Toes, ran back to stage, 5 repetitions (5/5/5=Triple Nickel) OYO
MoM:
Gas Pumpers 20X IC (In honor of January 27th being National Breast Pumping Day)
COUNT-O-RAMA : 11 / NAME-O-RAMA
Announcements:
- Humboldt requested assistance helping a friend move this weekend
Prayers:
- Skunkworks added an additional role within his job, needs peace and sleep
- Recovery for Humboldt’s uncle who had a procedure recently
COT:
Hall Pass read off the COT that Nugent read at his VQ on February 21, 2021:
“First off thank you for having me Q and lead this great group of men today and be a part of the F3 brotherhood. I’ve always been a part of teams in my life. Playing multiple sports since a very young age, I’ve always been a part of a team. Playing from youth leagues, into high school, into college athletics, and even professionally for 5 years. There’s always been a team I have been a part of. I was even a captain on many of those teams leading us into the competition.
Post playing days after retirement I worked in a chiropractic sports injury clinic on a medical team. I opened a sports performance gym for 5 years and had 10 employees and was a part of that training team.
I tell my wife all the time. We are a team. Her and I together going through life as one unit.
But there has always been something missing from all of the teams. Something that takes us a while to figure out. A while to grow up and find your path. And finding F3 I feel I have found what I am looking for. As I strive as a personal goal of mine, to get more involved with F3 from the other 2 F’s outside of the Fitness F. The fellowship, The faith, and the community leadership is what I have longed for. It’s what I have been missing. This is the team I have been looking for and yearning for. True and real Male friendship and leadership and community involvement. Not only because of the multiple Creighton baseball teammates that are involved with F3 who are my buddies (many are here today) but because of all of you other men I am getting to know and be with on a consistent basis.
Teams deal with adversity of all sorts, and on this team, the adversity and challenges we face are the everyday world called life! And I want to thank you all personally for letting me be a part of your team, as we tackle the challenges of this crazy ass world together, helping each other, and leaning on each other, to be better men, be better leaders, and be better lights of God. To wrap this up and end my COT the question I leave you with is, What team are you on? Who will you surround yourself with to make a strong powerful team to dominate life day in and day out? I ask myself this every day and I hope you do too!”
Hall Pass ended the Q in prayer.