October 17, 2020|AO – The Oracle | Aldridge Elementary | 55° F

PAX:  Six Shooter, Icy Hot, Stretch, Pele, Vandelay, Room Service, and Safe Ride

Q: Saul

Welcomed 7 PAX to the Oracle. Saul explained the mission of F3, checked for FNGs and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed to the grassy area by the running trail in Barrington Park subdivision.

  • SSH 25 IC
  • Sun Gods (both direction) 10 IC
  • Big Ones-10 sec count each side
  • Windmills 15 IC
  • ATMS-1 set of 10

2 – Pre Thang

Super 11: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 11 merkins/ 11 situps


-The PAX performed a combo of mountain climbers and LBCs


3– 40 minutes of hell

Nolan Richardson           Routine, Partner             Aka “40 minutes of Hell.”

Routine: Partner 1 performed each exercise denoted below as Partner 2 backpedaled to the one side of the parking lot, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This continued until the repetition count stated below was met.

1. Burpees (150).-There was a quick audile on this count as the PAX expressed disgust with 150 so the Q downgraded the count to 100.

2. Squats (300).

 3. Big Boy Sit-Ups (150).

4. Little Baby Arm Circles (300).

 5. Merkins (150).

6. Imperial Walkers (300).


  • None

Circle of Trust:

  • Announcements-
    • Ghost Q week coming up the week of Oct 26
  • Prayers
    • Room Service’s friend Mike and family
  • Thoughts by the Q

I celebrated my 2nd year anniversary of F3 this week. I wanted to Q the Oracle today because I posted as an FNG at the Oracle in October 2018. Today’s workout was the same workout for my first Oracle Q in March 2019.

Lowman gets primary credit for eh’ing me. At my first post, someone named me Saul but I forget who.(If you are reading this-let me know!)  I was kind of in a whirlwind getting named. The most memorable part of the work was the Q (Dufresne) had us crawl through a tunnel of men in the mud. This was supposed to mirror  Dufresne from the movie Shawshank Redemption crawling through a tunnel of shit to freedom. I got home with mud all over my clothes and the M had a bewildered look on her face.

My message today is to keep accelerating, don’t plateau with your progress in life, and don’t underestimate the impact you have on your F3 brothers-no matter where you are at with your F3 journey. I have a confession to make about my F3 journey thus far-I have been complacent the last year. If I am truly honest with myself, my first year saw tremendous acceleration physically, mentally, and emotionally. You could say my first year was similar to a honeymoon phase. After my first year, I plateaued.

In my first year, my biggest stride was getting my concentrica aligned and cutting back on work. This was my biggest downfall before F3-I was a workaholic and I still struggle with this but it has gotten better. The way work dominated my life had a negative domino effect on the rest of my life. I was not present for my wife and kids. I had friends but I was not connecting with them on a meaningful level. I was a sad clown. During my first year of F3, I got my concentrica in order.

For year 1 to year 2 (this past year), the honeymoon has been over. I have not accelerated like I did during the first year. Part of that is life-new things are more impactful initially and their effect can ware with time. But ultimately, I take 100% responsibility for not continuing to accelerate.

So, this will be my challenge to myself as I move into my next year-to accelerate like I did in year one. I have not exactly quantified what that will look like. I will be pondering and setting goals for the next year of my time with F3.

I do want to acknowledge some of my inspiration for this COT-all the new guys that have joined within the last year. It has been awesome to see their enthusiasm as they are introduced to F3. I want to get back to that level of enthusiasm. That I know is one of goals for next year. This leads to my final point. You never know who is watching and drawing inspiration from your actions. My source of inspiration has been watching new guys’ enthusiasm for F3. Whether you are in your first year of F3, at work, at church or in a social group-never underestimate the positive impact you may unknowingly have on someone. And, conduct yourself accordingly by holding yourself to high standards. Keep accelerating, don’t plateau with your progress in life, and don’t underestimate the impact you have on your F3 brothers.



F3Omaha - 1544 posts

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