June 5, 2020 | Golden Spike AO | Burke High | Weather 70 and still


PAX: Saul, Vandelay (RESPECT), Khakis (RESPECT), Greek Freak, TC (RESPECT), Wentworth, Hawg (RESPECT), Butterfly (RESPECT), Hoosegow, Sparty, Slow Pitch, Sgt. Slaughter, Birdman, Folsom, Scrapper, Tree Stand, The Curse, Firewalker, FDIC

Q : Room Service

Room Service welcomed the PAX, gave the mission of F3 and verified that he was not a professional. The PAX took a short mosey to the west parking lot where the entire beatdown would take place.

Warm-A-Rama
Windmill – 10IC
Tappy Taps – 15IC
Sobriety Sun Gods – 10IC (forward and back)
Cherry pickers – 15IC
Imperial Walkers – 15IC
SSH – 21 silents

Pre-Thang (if penalty needed on the SSH; PAX almost nailed it so just went up to 6 and didn’t go back down)
Crowd Pleaser = 1 merkin + 1 groiner is 1 rep. Next 2 merkins followed by 2 groiners…build up
to 6 (6 merkins/6 groiners) then back down to 1.

The Thang – 2 man grinder
Copperhead squat – 100
Merkin – 150
Monkey Humper – 200
Sun God – 250
Calf Raise – 300
LBC – 250
Air Squat – 200
Werkin – 150
Big Boy – 100
Burpee – 75

6MOM:
Elbow to Knee – 15 each leg
Heel touches – 15IC
Elbow to Knee – 15 each leg
American Hammer – 20IC

COT:
My circle of trust today is all about love, this is something we need right now. The virus forced us to be socially distant and in some ways took away what humans need. Physical contact and interaction. Sure you could still touch your family if you had one or anyone that was let into your circle but as humans we grow when we spread love throughout the entire community. When the incident in Minneapolis happened last week, rather than resorting to love and understanding we saw our nation propose using violence and bring out the hate against each other. We cannot stand for this, we are all leaders here and need to do our part to send a positive message to our community. We must move forward together to truly progress. If you have family or co-workers or even friends that are on this hate side, I encourage you to reach out to them and have a conversation to push them over to the love side. This is the only path to truly being great.

Announcements:
First Friday lunch – today through Zoom
Go Ruck event planned for August 15, still time to sign up
Convergence tomorrow at Aldrich Elementary, NO PIT (Oscar Mike will start at 6:15 due to Omaha curfew)

TAPS:
Honey Badger and Honey Stinger mom
Folsom’s friend Mike for a successful heart surgery
Folsom’s friend Ally for a successful heart surgery
Roadhouse for a successful kidney stone surgery
Stay clean!
Room Service

F3Omaha - 1537 posts

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

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