Area of Operation: The Coop – Toasty 34Deg, no wind, no stocking caps required.
Misson Statement / 5 Core Principals / Motto / Disclaimer – all recited (perfectly)
Pax (4 total): Motorboat (QIC), Pig Pen, Stella, Tin Cup
Warm-O-Rama: Pax moseyed down the hill towards the back of the school and hopped on the jogging track loop. We ran for 200+/- yards and then stopped for some leg stretches. We ran for 200+/- yards and then stopped for some shoulder stretches. We ran for 200+/- yards and then stopped for some core / back stretching. The PAX then moseyed back to basketball court at the base of the hill.
Pre-thang: Warm-o took a little longer than anticipated so QIC audibled to by-pass.
The-Thang: Lights set up on the top and bottom of the hill. 90’s alternative music was dialed up on the DeWalt jobsite speaker. PAX split up into pairs. PAX-1 sprinted up to top of hill and back to base camp. PAX-2 at base camp started AMRAP Merkins until relived. PAX-2 then ran up to top of the hill and PAX-1 completed first exercise.
EXERCISES
MERKINS
AIR SQUATS
BIG BOYS
**RINSE AND REPEAT**
These guys did a great job with the very simple (effective) beat down. QIC knew it was getting close to “Omaha” when Stella reminded him about the Coffee race between Coop and Battlefield. QIC knew it was past close to “Omaha” when Site Q Pig Pen brought down the lights from the top of the hill, haha.
No time to 6MoM… The Nugent Flag was waiting for us!
Announcements & Prayers: Oscar Mike this week is meeting at Farmhouse café – breakfast afterwards, freed to bleed tomorrow, prayers for Tin Cup on safe travels, prayers for people dealing with seasonal depression and anxiety.
COT: Alarm Clocks are important… They are a mechanism that signal an alert to someone of a problem or condition that requires attention. One of my F3 nightmares happened last month in November. I was on the Q schedule to lead at The Coop and fart sacked… The Pre-blast was sent, alarm clock was set – but the volume somehow was turned all the way down on my iPhone. It was about as bad as you could imagine. I remember thinking about this exact scenario when I first started F3 and cringed at the thought. I figured I would never allow it to happen to me. Well it did. I was in the middle of moving houses in the weeks before and my sleep/fitness/F3 habits were not where they needed to be. Needless to say I went through all of the mental gymnastics. First I was in denial, “how did this happen, there is no way this happened” and then came anger – I was angry I put myself on the Q schedule, I was angry I let down the PAX, I was angry I was making excuses…. Then there was acceptance. I took responsibility for the outcome and did an after action report on how to NOT find myself in the same situation again. Ultimately in life our brains are making 1000s of conscious and subconscious decisions every day. There are ‘alarms’ in all aspects of our lives signaling someone of a problem or condition that we need to address. These alarms could be the scale ticking up a few pounds, honest performance feedback at work, a comment from a struggling 2.0 or M, my hope and prayer today is that the men of F3Omaha have the grace and patience to recognize all the alarms in our lives and run at them head on with God’s help!
Aye!
-MB
