“Forgiving Cooper”

Date: February 1st, 2023

PAX: Animal House, Irish Car Bomb, Busser, Black Tuesday, Slow Play, Duracell (Respect), Rooney, Uncle Jesse, Low Flow, Swiper (Approved), Ear Tag, Ferdinand, Feeney, Beans, Schrute, Dozier, Flowers, Sweet Roll, Farva

FNGs: None

Pre-Run: Razzle Dazzle, Low Flow, Schrute, Ear Tag, Busser, Ferdinand, Duracell, Swiper, Farva, ICB (Laps/Burpees)

AO: The Danger Zone

Q: Farva (Beans)

Conditions: Clear, 13 degrees F, Feels like 4 degrees F, Humidity 73%, Wind 6.3 mph from SW.

At 5:15, YHC welcomed the PAX to the Danger Zone and recited the 5 core principles, mission statement, credo, and disclaimer.

Disclaimer: I am not a professional, modify as necessary. The exercises are simply a suggestion. 

Warmarama: No warmarama…. we got right to business.

Pre-Thang: Nope…. see above.


          YHC choose a workout called “The Cooper”. The workout consisted of running 1 Lap and then 10 Burpees, 10 Deep Squats, and 10 Merkins. Another Lap and then 9 Burpees, 9 Deep Squats, 9 Merkins. Another Lap and then 8 Burpees, 8 Deep Squats, 8 Merkins……etc. A couple Merkin modifications of the diamond and Chuck Norris variety. We finished the workout and most PAX ended up with 3.5 miles. Decent mumblechatter at the beginning, but less as the workout continued and the laps came faster. Many HIM took a turn to lead the exercises. A couple battles about whose turn it was to lead and of course Ferdinand had to have #1 and then claimed to be number 1. A simple but effective workout for a cold morning.


17 Heels to Heaven and 17 Farva Beans (Been awhile and really       felt these today)


          See above for PAX present

Announcements and Prayers:

          Uncle Jesse (Bryson and Lincoln)

          A family that Ear Tag knows that had a sudden death

          Sweet Roll’s MIL having surgery

          All police officers (Specifically those involved in recent incidents)

          Monroe Evans III


I discussed how 01-30-17 was a significant day in my life as I was involved in an officer involved shooting on that day. I shared the details of the incident and having dealt with PTSD afterwards. G String is curious about the details of my incident, but has yet to attend any of my Q’s this week. So as the kids say, Google me. As I type this, our department has experienced two officer involved shootings in 2 days. I was one of the first officers arriving at the active shooter yesterday at the Target store. I found myself more tired than usual last night and I believe the adrenalin of the day and the totality of everything finally caught up to me. These new incidents always bring a flood of emotions and add in the anniversary of my shooting and it could be easy to be overwhelmed by emotions. The week o’ Farva is my way of ensuring I will have support and be around my brothers during a week that is always difficult for me. Exercise has always been what has helped me deal with stress and anxiety and this group has truly been life savings so I am thankful for all of you. After my incident I had a lot of anger towards the suspect.  Anger is never healthy and usually just makes the problem worse. As time has passed, I have decided to choose forgiveness over anger. I forgive him for trying to harm myself and my partner and I and pray for him often. Remember to forgive your enemies and pray for them as often as you pray for family, friends, and strangers.

Prayer – Farva

10-7, EOTFarva

F3Omaha - 4341 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Danger Zone

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