Futurama – “Loving Kindness”

Futurama – “Loving Kindness”

Thursday, June 11, 2020

Memorial Park, Omaha, NE

58° Clear Skies, Sunrise, Perfection


PAX: Othello, Hipster (Respect!), Toadstool, DaVinci (Respect!), Smashmouth (Birthday!), Safe Ride, Brazilian, Wentworth, Samples (Respect!), Pony Express (Hate!), FNG Messi (Welcome!), Tater Tot, Sparty, Tugboat, Lucky Charms, Flanders, Two Step, Slow Pitch, Polaroid, Folsom, Stella, TC (Respect!), Chiclets (Respect!), Grillz, FNG Forrest (Welcome!), Blue Chip, Rancid (Hate!) 

QIC: Rancid (Hate!) 

0530 – Welcome, brothers!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership. 

Five core principles: free, open to all men, held outdoors, led in rotation, ends with circle of trust. 

Introduction and disclaimer. Surprise – I am still not a professional. Shamelessly modify.

No FNGs…yet!

Started under 25, so we set-out as one for a savage, merciless, unforgiving beatdown. Let’s boogie! 

PAX ran south down the west side of the main stairs and looped around to the western open field for 

WARM-A-RAMA. Moments after touching grass, mumble-chatter erupted: wet shoes!

WARM-A-RAMA  

20 IC – SSH

10 IC – Windmills

10 IC – Tappy Taps

10 IC – Big Ones 

15 IC – Imperial Walkers

15 IC – High Knees

15 IC – Cherry Raisers 

20 IC – Mtn. Climbers

QIC led group up the western stairs and moseyed ¾ clockwise around the circle drive down the east side of the main stairs to the southern landing for the PRE-THANG. As we arrived, Tater Tot picked-up our first of two FNGs who were on-site OYO during this morning’s beatdown (welcome, Messi)! 

PRE-THANG

      BANGERS (10 IC each)

B-onnie Blairs

A-lternating Shoulder Taps

N-oodling for Fish

G-as Pumpers

E-lbows to Knees

R-ockette Dips

S-tep-ups

Underscored with the dulcet tones of “Bang Bang” by Danger Danger. 

Completed routine exactly at the end of song (whoop whoop!)

Paula Abdul the main stairs up to the flags. 

Five (5) Burpees at each of the 3 landings. 

Al Gore for six at the top.

Lucky Charms and Othello flagged-down our second FNG (welcome, Forrest)! Turns out, the FNGs are roommates! 

THE THANG 

   Count-off into four groups.  

      ONE (KV Peace)

05 – Heels to Heaven  

10 – Big Boys

15 – Freddie Mercuries 

20 –  LBC’s 

25 – American Hammers 

      TWO (Flagpole)

05 – Box Jumps 

10 – Copperhead Squats

15 – Crab Cakes

20 – Derkins

25 – Monkey Humpers

      THREE (Memorial Wall)

05 – Chicken Peckers 

10 – Wall Sit OH Press

15 – Wall Sit Arms Straight Out 

20 – Wall Sit Arms Straight Up

25 – Balls to the Wall 

      FOUR (Mosey/Push)

Exit north Memorial Wall

Mosey counter-clockwise around drive

Enter east sidewalk to ONE

As is the fashion at Futurama, teams accelerated through every exercise with laughs and smiles. Leadership was shared, and the six was picked-up. During our first round, we noticed Hipster (Respect!) grinding OYO at the main stairs, so we EH’d him (#HIM) into today’s beatdown. PAX endured two full rounds of THE THANG before OMAHA. Moseyed back to the Shovel Flags. We ain’t done yet! 

POST-THANG  

   ROYALS DECK

F3 Workout Deck, Royal Cards Only

   (12 exercises, 25 reps each) 

Pull cards at random until end of song (3 min)

Post-Thang exercises enhanced with “Royals” by Lourde.  

By order of appearance: 

♦️ King = Merkins (tclaps, Othello)

❤️  Jack = Plank Jacks (tclaps, Tugboat)

♣️  Queen = Freddie Mercury’s (tclaps, Polaroid) 

♣️  King = American Hammers (tclaps, Tater Tot)

6MOM 

      There is never Mary at Futurama

COT

Nice work, folks!

Name-O-Rama. FNGs. Announcements. Prayers.

Strengthening our ability to be more kind, thoughtful, gentle and loving is what HIM are doing every day in the gloom. We mask our beatdowns as physical workouts, but the mental reps –  “accelerating”, “locking shields” and “picking up the six” – are what lead us to our most impactful results. 

At F3, you become your best self so that you can become selfless for others.

Thank you, Sky Q!

SYITG

   Aye,

      Rancid 

Loving Kindness (Metta Meditation/Prayer)

Speak all of these words out loud or in your head anywhere at any time and as often as you care to

May I be well, happy, and peaceful. May no harm come to me. May no difficulties come to me. May no problems come to me. May I have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my family [parents, M and 2.0s] be well, happy, and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my teachers be well, happy, and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my relatives be well, happy, and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my friends be well, happy, and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my enemies be well, happy, and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May all beings in the universe be well, happy, and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

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