November 6, 2019//Stinson Park//AO- Heavy Metal//40 glorious degrees//

14 Pax: Rollbar, Slow Roast, Uncle Rico, Two Step, Toad Stool, Dr. Ruth, Turnpike, Othello, Tin Cup, Bloodshot, Stella, The Dodger (FNG!), Samples (Respect!), Folsom.

Q: Folsom

Folsom welcomed the PAX to Heavy Metal, was warned there was a FNG, gave him a warm welcome, then continued with the intro. It’s so great to see new guys giving the best AO in F3 Omaha a go! Folsom gave the disclaimer and stated the F3 mission. He also took a moment to warn the PAX that although Folsom is a friendly guy, he will not be there friend for the next 45 minutes. Without wasting any more time he kicked into warmorama, right then and there.

Warm O’ Rama

  • Mosey, some with weights, to Station 4, delivered weights, continued mosey
  • Paused mosey for Seal Claps ICx15, continued mosey
  • Paused mosey for Copperhead Squats ICx15 and Merkins x10, continued mosey
  • Paused mosey for slow count Freddy Mercury’s ICx15, continued mosey
  • Paused mosey for Tappy Taps, continued mosey to Station 3, concluded warm up

The Thang: Wreck-tangle

Folsom had the PAX count off in 4’s, and sent each team off to their assigned station. Folsom had four stations in the shape of a rectangle for the next 40 minutes of the beatdown. The PAX bear crawled on the short sides and sprinted on the long sides. First time through we did the first exercise listed under each Station. Second time around we did the second exercise, etc. We made 3.25 trips around the rectangle before Omaha was called.

1st Station (Pull Ups)

  • 7 reps for each man, the Sugar Rays helped the Clydesdales after finishing their reps so that the group moved together among the stations. This was the push station for all the other stations, which were AMRAP. When the 7 reps were completed by each member of the team they “sprinted” to Station 2.

2nd Station (Legs with 45# coupons)

  • Squats
  • Dead Lifts
  • Lunges
  • Bear Crawl to the next station

3rd Station (Abs done with weights, of course)

  • LBCs
  • Dying Cyclones
  • Big Boy Sit Up
  • Bonus: on each rotation one lucky member got to use the ab wheel
  • “Sprint” to the next station

Station (Arms)

  • Dips
  • Curls
  • Triceps Over Head Press
  • Bear Crawl to the next station.

MoM: Folsom didn’t really have any time left, but he called Omaha and told the PAX to grab 1 dumbbell and get on their six. Full body Crunches with the dumbbell traveling from above your head, touching the ground, to straight up above your chest while trying to touch it to your toes. Your legs traveled from straight out, 6 inches off the ground, to touching the dumbbell above your midsection. It’s a great full ab burn. 15 of those finished the beatdown.  

Announcements/Prayer Requests: Tonight is Humpday Happy Hour at the Report In Pub around a 132nd and Center starting at 7. Rollbar asked for continued prayers for his 2.0, Ruby, who is struggling with sickness. Two Step requested prayers for his 2.0, going through 8th grade girl problems, everyone shuddered at the thought of that. Folsom asked for prayers for some personal struggles he is facing later that morning.

COT: Choose to be nice. Folsom recalled a recent circle of trust lesson where the gist of it was when faced with someone being a jerk to you, you have a choice of how you react to them. Be nice to them because you aren’t the reason they are angry, you don’t know what problems they are facing, but being mean back isn’t going to help them or you. Folsom has been dealing with someone professionally that has really upset Folsom. But he thought back on this CoT and decided that although he didn’t know what the problem was for this person, Folsom was not going to join in on the assholery, and instead he chose to be nice. In a few weeks you can ask Folsom how that goes… but the lesson for today is that F3 can change you more ways than just physically if you let it. Listen to the CoT, get to know your fellow PAX, learn from them. Grow professionally, personally, and, of course, physically.

Finally, Folsom lead the PAX in the prayer in which he thanked the Sky Q for the HIM of F3 Omaha and the whole nation for making Folsom a better man, and Folsom prayed for the strength to help others who are in need.

Aye- Folsom

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