“The Norsemen Code”

12 Pax came out for the Viking longship training and learned the “Norsemen Code”.  They will never be the same. Now they are Vikings!

Pledge

Mosey to Parking lot

• Regular
• High-Knees
• Butt-Kickers
• Karaoke (Left, Right)
• Circle-up

Declaimer

Warmarama:

• “One-Legged” SSHx15 IC
• IST x 15 IC
• Toy Soldier x 15 IC
• Cotton Pickers x 15 IC
• Merkins x 15 IC

Here's the thang:

1. Form 2 lines, Viking Indian Run to the Viking Longship (aka Picnic area)
2. Longship – Boat used for coastal raiding
   1. Incline ‘Mercian x 10 IC
   2. Incline ‘Mercian x 10 IC
   3. Oblique Crunches (Knees to Elbow) x 10 IC
   4. Dips x 10 IC
   5. Touch your butt (your own) 10 (OYO)
   6. Viking OAR Twist (on top of table) 10 IC
   7. Viking Bulgarian Split Squats 10 each leg (OYO)
   8. Step ups 10 each leg (OYO)
   9. Box jumps 10 (OYO)
   10. Plank (Wait for team)
   11. Run around the Viking parking lot basin – Repeato 3x
3. Mosey to “Pillage Stand” * in name only (aka Refreshment stand)
   1. Balls to the Wall (2 minutes)
   2. Peoples Chair with Air Presses 15 IC

Mary:

• Low Flutters x 20 IC
• WWII Sit Ups x 15 IC
• X’s and O’s x 3 IC

Announcements:

Q School at Excelsior / The Estate March 17

F3 DADS is BACK APRIL 7th @ Estate!

Christina Latini Memorial 8k, 2 mile walk and Virtual Run Benefitting OperationSweetTooth

Moleskin:

• Viking trivia – The most famous type is the longship, which was for coastal raiding and military use. They also had large cargo ships called knarrs, smaller cargo ships called karves, and little two-man rowboats called faerings. – We have a Longship!
• The Indian, OAR and Bulgarian exercises have been renamed: Viking (at The Viking)
• It all started out gentle with Pledge and then the Longship pain was inflicted.  Beginning with the “one-legged” SSH. It really gives a burn.
• Viking run – speedy than most – can attribute to downhill gravity taking over.
• It was 5.26am and no one in sight. Then they started to appear at 5.27am First Stapler, then Fescue, and Drive Thru’s Clown Car.  Finally, Moby Dick ran from Peninsula to join us at 5.37am.
• Boarhog and Tripper enjoyed the morning and lead the Pax for all moseys.
• Great work by Waffle House, DriveThru and Mayhem they are getting back into rhythm.  
• Shout out to my clown car brothers:  Bounceyhouse and LoneStar
• Bama “War Daddy” nuff said!
• Thug just knocks out the workout like it is no prob! Just bring it!
• We worked our rowing arms and core in order to build for our next adventure.  The incline/decline Mericans combo inflicted pain.
• Thank you to Stromboli for letting me lead this fine crew and renaming the exercises.
• Below is the Norsemen Code shared at COT. Ironically it is not much different for a current F3’ers. It stands the test of time.
• Prayer request for Moby’s friend that passed away suddenly at the age of 45 (heart attack).  Prayers for his friend’s family as they suffer an unexpected loss while anticipating the loss of his friend’s father that is in hospice.

 

Norsemen Code

Love what you do

Do what you love

Start where you are

Use what you have

Do what you can

Protect and love your families

Honor your elders

Teach the young

Keep your craft and skills strong

Learn from your own mistakes, not others

Be loyal to your friends

Trust your brothers

Voice your opinion

Stand your ground

Work hard, Stay humble

Focus on the detail

Be brave

Be calm

Be patient

Wake up early

Hunt when you need food

Temper your body

Live in the nature

Walk in the woods

Climb the mountains

Find time to be alone

Rest when you can

Work when you must

Always leave your mark

Take charge when others show weakness

Have more, spend less

More time, less convenience

Craft, not the business

Value, not the price

Quality, not the quantity

To create, not to produce

Hands, not machines

Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”

F3 LKN Norsemen @ The Viking