April 27, 2019 | The Oracle AO at Boys Town | Temperature: 47 degrees & partly cloudy

PAX: Ethanol, Khakis, Reba, Honey Stinger, Placebo, Scooter, Roll Bar, Wait Time, CSI, Cyclone, Baby Grand, Honey Badger, Brazilian, Ponzi, Selleck, Lowman, Crabcakes, Specimen, FNG-STELLA (Jeremy), Lightyear, Folsom, Safe Ride, Waffle House, Gipper, Walk On, Big One, Boom Boom, Room Service, Dufresne, Double Dare, Sasquash, Pinkmon, Lemon Law, FDIC, Bubba Gump, FNG-Slow Pitch (Aaron), Tenderfoot, Bubbles, Borland, Hardwood, Liverpool (Welcome Trubadour), Biggie Smalls, and Tater Tot.
co-QICs: Lowman and Wait Time

YHC greeted the PAX on F3Omaha’s First Anniversary Workout (note: actual anniversary is 4.21.2018). A special shout-out was made to the 11 REDWOODS that posted today. These 11 brave men attended F3Omaha’s launch in 2018. YHC shared the F3 disclaimer for two FNGs (Welcome Slow Pitch and Stella). Today’s workout was themed around the #DELTAFORCE. Delta is the mathematical symbol for difference. As a group, we are very different from the men we were a year ago. One can simply look at some #fluffy photos from the launch at 2018 and compare those to the lean, mean fighting machine photos we pose for in 2019. The delta extends beyond the physical – we are better husbands, fathers, sons and brothers. At that point, YHC asked the PAX to follow Lowman for Warm-A-Rama.

Lowman led the PAX around the chapel and to the soccer practice field for Warm-A-Rama:

SSH x 20 IC | Windmills x 15 IC | String Rippers x 15 IC | Cherry Pickers x 20 IC | Alternating Shoulder Taps x 20 IC | Sun Gods x 15/15 IC | Merkins x 20

Lowman divided the PAX into six groups. These groups moseyed together to the van parking lot for the Pre-Thang.

Wait Time gathered the PAX into a tight circle and briefly explained the STEINL. PAX are encouraged to keep the knees off the ground as they suffer through a series of exercises in the plank position. The routine is named after a terroristic female yoga instructor from GSO who wickedly led the GSO PAX through the infamous routine.

PLANK 30 Ct. | Chilcutt 30 Ct | Merkins x 10 | Amazing Spiderman (R leg) x 10 | Merkins x 10 | PLANK 30 Ct | Chilcutt 30 Ct | 10 Merkins | Amazing Spiderman (L leg) x 10 | Merkins x 10

PAX count the Planks and Chilcutts and YHC counts the Merkins and Amazing Spiderman. Shout out to Boom Boom for his wickedly slow ten count. After the shoulder smoke job the PAX moseyed to the Farmers Market.

PAX split into their six groups and each group was placed at a station. Group #1 started at Station #1 and were required to do 5 burpees. That station was the push to the next station. Other stations did a series of AMRAP exercises until Station #1 completed the burpees. Group #6 had to run 40 yards from the picnic tables to Station #1 and complete the burpees before the other groups finished the next station.

STATION #1: Burpees x 5
STATION #2 (AMRAP): LBCs | Freddie Mercury | Flutter Kick
STATION #3 with Coupons (AMRAP): Curls | Goblet Squat | Military Press
STATION #4 (AMRAP): Ranger Merkins | Werkins | Hand Release Merkins
STATION #5 (AMRAP): Air Squats | Monkey Humpers | Lunges
STATION #2 (AMRAP): Dips | Derkins | Lateral Step Up

ABCs | Marge & Homer | LBCs x 20 IC | American Hammer x 20 IC

F3Omaha Family Picnic: T-claps to Honey Stinger for providing the BBQ meat and sides at the picnic, and T-Claps to Crab Cakes from providing the venue – Vala’s Pumpkin Patch and the BBQ. Picnic is 1 PM today.
The MURPH at THE DISTRICT: this Monday, we launch the new AO – The District. Due to the growth of the MURPH at Aldrich, we are adding a second location. This AO launches at 5:30 AM from Rockbrook Elementary School. Tater Tot and Khakis are Site Qs. We will continue to offer the MURPH at Aldrich Elementary.
Greetings from Liverpool – F3Truebadour. Liverpool addressed the PAX and encouraged everyone to continue growing in our relationships and in expanding F3 to new men. He recognized the great work that has occurred in Omaha over the past year, and sees great possibilities in the future. He encouraged men to continue to honor the Circle of Trust and be vulnerable – because there is always another man that understands our struggles.
Gratitude from Nant’an. After the COT, Brazilian and Ponzi expressed gratitude to YHC. It was very kind to provide the signed F3 Flag. I will display it with pride in my home! I sincerely appreciated the treasure trove of kind notes. I feel very blessed to know every man in F3Omaha, and I can’t believe that I have so many HIM in my life. Outside of F3Omaha, this has been a very difficult year for me. I cannot imagine where I would be without the PAX. I could never repay this group for the encouragement, love and support shown to me.

YHC asked the PAX to reflect on their DELTA – who they were before F3 and who they are now. As a group, we are better fathers, husbands, sons and brothers. Some of us have suffered through some difficulties over the past year: losing loved ones, divorce, broken relationships, lost jobs. Over the past year, we could come to the COT because it was a safe place. “We can’t be brave in the world without at least one small, safe place to work through fears and falls.” – Brene Brown

At times you may be like me and attempt to disown your difficulties to appear acceptable to others and act like you have your shit together. This is a constant struggle for many of us including me. What I have learned is that I can’t be whole without friends like many of you to share the good and the bad. Over the next year, lean on your F3 brothers and live by Brene Brown’s Manifesto of the Brave and Brokenhearted:

There is no greater threat to the critics and cynics and fear mongers
Than those of us who are willing to fall
Because we have learned how to rise

With skinned knees and bruised hearts;
We choose owning our stories of struggle,
Over hiding, over hustling, over pretending.
When we deny our stories, they define us.
When we run from struggle, we are never free.
So we turn toward truth and look it in the eye.
We will not be characters in our stories
Not villains, not victims, not even heroes.
We are the authors of our lives.
We write or own daring endings.

We craft love from heartbreak,
compassion from shame,
grace from disappointment,
courage from failure.
Showing up is our power.
Story is our way home.
Truth is our song.
We are the brave and brokenhearted.
We are rising strong.

Grace & Peace,
Wait Time

F3Omaha - 2445 posts

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


Leave a Reply