F3 Omaha 1776 Patriot Games

F3 Omaha 1776 Patriot Games

July 4, 2020

Aldrich Elementary

5:30 AM Group

Good morning 4th of July! It was exactly what this morning should feel like.  Festive, hot as all hell, steamy fog resting on dew-filled grass and some restless PAX ready to start their holiday weekend off with the 1776 Patriot games.  Some came mentally prepared from previous years, some had heard about this completely stupid and utterly pointless event, while others assumed it was just another 45 minute workout and were not exactly thrilled when they realized what they were in for…  Sorry Frosty.  In 2018 there were 10 men that completed the Patriot Games CSAUP in Omaha, NE. 2020?..  68.  Oh how we have grown. 

PAX: Scrapper (early depart), Tugboat, 45, Mac N’ Cheese (Hate), Pablo, Sparty, Roadhouse, Clorox, Birdman, FDIC, Folsom, Slick, Huffy, 2-Step, Notebook (FNG), Arm Bar, Othello, Grillz, Buns of Steel, Crawl, Tenderfoot, Spreadsheet (Hate), Greek Freak, A Bomb, Tube Socks, Bubbles, Slow Pitch, Touché, Frosty, LeDoux, Fire Walker, Chiclets (Respect), Khakis (Respect), Blue Suede, Crab Cakes, Tater Tot and Wait Time.   

Warm a Rama: 5 Minutes of warm up stretches on the blacktop followed up by the playing of our countries National Anthem. 

Mosey: ½ Mile together

After mosey, PAX split evenly between the following 13 cones.  The group will complete 25 reps of each exercise listed at each of the cones.  PAX stayed stationary at their cone for the entire 50 reps. Rotating leadership from one PAX at a cone going around the circle twice to complete. I would be remised if I didn’t mention the peacefulness of two hot air balloons rising in the stillness over the south horizon trees.

PAX did not complete any of the 100 Pull-Ups/Derkins, Dips or Step-Ups until after the second ½ mile mosey in addition to the remaining 50 reps of exercises along with 100 yards of bear craw and 76 burpees.

50 Merkins

50 LBC’s IC

50 Moroccan Nightclubs IC

50 Squats

50 Mountain Climbers IC

50 Plank Jacks IC

50 Lunges (25 each leg)

50 Overhead Claps

50 Scissor Kicks IC

50 American Hammers

50 Alternating Shoulder Taps IC

50 High Knees IC

50 Side Straddle Hop IC

After completing the 50 reps PAX ran their second ½ mile mosey.  When they returned they completed the following exercises OYO or with a small group at their own pace breaking up the exercises however they would like.  This is when the fatigue set in and water breaks were necessary.  It is amazing how a good song in background can help motivate. 

50 Merkins

50 LBC’s IC

50 Moroccan Nightclubs IC

50 Squats

50 Mountain Climbers IC

50 Plank Jacks IC

50 Lunges (25 each leg)

50 Overhead Claps

50 Scissor Kicks IC

50 American Hammers

50 Alternating Shoulder Taps IC

50 High Knees IC

50 Side Straddle Hop IC

Additional Exercises to Complete

100 Pull-ups/Derkins

100 Dips

100 Step-Ups

100 Yards of Bear Crawl

76 Burpees (can be split up however/whenever)

As the men of F3 slowly finished their final rounds some of the PAX hydrated, sipped on hot coffee, enjoyed a donut (tClaps Slow Roast for your contributions!), while some circled back to assist with PAX trying to get across the finish line. Picking up the six can be a pretty powerful moment and a good reminder why we do it, everyday.  It was at this moment that the 7am group of men were gathering and you were in one of two groups.  One that was saying thank god I don’t have to do this in now as it is 10 degrees hotter and the other saying, holy crap it really does take an hour and 30 minutes to complete… 

As we circled up and caught our breath, we took time to share what the men of F3 Omaha were thankful for on this day.  We took time to recognize what the men and women of our country have done to give us this freedom.  We took time to recognize one should not apologize when someone else offers to help but to understand that someday that person may be able to return the gift.  We took time to understand that many have difficult days, months, years but to try and look on the bright side by climbing above the clouds and get to the blue sky.   We reminded ourselves to watch the sparkle in our kids eyes or to squeeze a loved one’s hand.   

We just took time to be on this special, special day.  Thank you for allowing me to lead as I hope to never take it for granted.     

Tater Tot

7:00 AM Group

AO: – Aldrich Elementary

July 4, 2020.  7:00 AM Time slot.  69 Degrees with 95% Humidity- Yeah – That’s right.  Pretty hot this morning.

Q: Vandelay- it was my humble honor to Q this group today.

The PAX:
Coach K, Safe Ride, Kenny G, Stella, Beta Max, Hashtag, Wentworth, Squidword, Padre (RESPECT), Pothole, Tomas, Tuna Fish, Strange Brew, Cessna, Mingis, FNG- Iceman, Tonight Show, Slow Roast, Sampras, Sourdough, FNG- Legoland, Biff, Polaroid, Vandelay (RESPCT)

The Mission was recited:  The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust. 

Vandelay reminded everyone that he is not a professional. There is a real risk of injury so please modify as necessary- especially today. Directions were given as to the format and structure for the CSAUP.

Warm a Rama:

Hang to toes- 30 count

Tappy Taps- 15 IC

Tater Taps- 15 IC

The playing of our National Anthem.

Mosey: ½ Mile together

After mosey, PAX split evenly between the following 13 cones.  The group completed 25 reps of each exercise listed at each of the cones.  PAX stayed stationary at their cone for the entire 50 reps. Rotating leadership from one PAX at a cone going around the circle twice to complete.   A leader moved to the middle of the circle for each exercise of 25.      We envied the 5:30 group already complete and enjoying their coffee as the sun heated things up.  None the less – we pushed on.

50 Merkins

50 LBC’s IC

50 Moroccan Nightclubs IC

50 Squats

50 Mountain Climbers IC

50 Plank Jacks IC

50 Lunges (25 each leg)

50 Overhead Claps

50 Scissor Kicks IC

50 American Hammers

50 Alternating Shoulder Taps IC

50 High Knees IC

50 Side Straddle Hop IC

After completing the reps we ran the 2nd ½ Mile Mosey.  Upon return the PAX divided into small groups, individuals, or pairs to complete the remaining sets of exercises.  At this point I was really feeling sorry for the FNGs that posted today but was hoping they still felt part of the group.

50 Moroccan Nightclubs IC

50 Squats

50 Mountain Climbers IC

50 Plank Jacks IC

50 Lunges (25 each leg)

50 Overhead Claps

50 Scissor Kicks IC

50 American Hammers

50 Alternating Shoulder Taps IC

50 High Knees IC

50 Side Straddle Hop IC

Additional Exercises to Complete

100 Pull-ups/Derkins

100 Dips

100 Step-Ups

100 Yards of Bear Crawl

76 Burpees (can be split up however/whenever)

As the PAX finished up – moods began to improve and the sun did not seem so oppressive.

NUMBER OFF, NAME-A -RAMA were performed.

Welcome to Legoland and Iceman

ANNOUNCEMENTS and PRAYER REQUESTS:

Were small because the Q glossed over these in his post work out fog and not thinking clearly.

COT:

Abbreviated – Our country is in an unprecedented time of turmoil and challenge.  But, we are still afforded liberties and freedoms many are not.  We should appreciate these and do the best we can with the opportunities that are presented to us because of where we live.  I appreciate being a part of this group and loved leading today.

VANDELAY CLOSED OUT IN PRAYER

Aye,

Vandelay

Leave a Reply