AO – The Octagon

21 degrees; 2 inches of fresh snow

PAX:  Sister Act, Lucky Charms, Grease Fire, Bloodshot, Wentworth, Othello, Folsom, Space Bar, Blue Suede, Safe Ride, Mufasa, Hoosegow, Tin Cup, Polaroid, Rollbar, Stella.

Ghost Qs: Roll Bar and Stella

5:30 AM – Suspense is high.  PAX don’t know who the Ghost Q’s are.  Bloodshot does intro, disclaimer and 5 core principles.  Still no Q announcement.  Safe Ride and Folsom’s cars are present, but they are not back from the Pre Ruck.  Mumblechatter about whether they are the Qs.  Bloodshot announces Slim Shady style that Roll Bar and Stella and in charge today.  Stella leads the PAX on a short mosey to the basketball court parking lot for Warm-A-Rama, which included the following:  SSH, Tappy Taps, Windmills, Imperial Walkers, Goofballs and Butt Kickers.  

Pre-Thang:  PAX run across snow covered soccer field to the east side of the track.  We did 30 air squats in place, ran appx half the field for 20 monkey humpers IC.  We did this appx 3 times.  Ended with mosey up snowy hill and returned to the same area for the Thang.

Thang:  Roll Bar lead the PAX in an EMOM thing.  On each minute, we did 3 Burpees.  The first PAX to reach the number listed yelled and the group moved to the next exercise:

  • 50 Hand Release Merkins
  • 100 Plank-Jacks
  • 150 LBCs
  • 200 Squats
  • 250 Overhead Claps

Roll Bar provided a punk/rock Halloween mix.  At one point, Roll Bar skipped a song after the singer said his favorite smell was formaldehyde…. We made it through the entire list and started to rinse and repeat.  Omaha called around 6:06 AM.   Plank Jacks in the snow were terrible….feet kept slipping.  There was no better way to welcome in winter than by doing Hand Release Merkins in fresh snow….

6 MOM:  Pax returned to parking lot for Mary.  Roll Bar lead the Pax with Sweat Angles, Freddy Mercury’s and American Hammers. 

COT:  Announcements, Prayer requests mentioned and noted.  Short COT by Stella about the Pleasure of Tuning out the Negative.  Short Stoic quote from Marcus Aurelius, Meditations, 5:2, “How satisfying it is to dismiss and block out any upsetting or foreign impression, and immediately have peace to all things.”   Back a long, long time ago, humans didn’t have social media, 24/7 cable news and all other media; however, they still needed to “zone out” occasionally to clear their head.  In today’s age of information overload, it is helpful to remember that we are in control of our mind, which then controls our emotions and attitude.   Take a moment and zone out the negative!  Ended in prayer.  Coffee followed at Scooters!


Roll Bar and Stella

F3Omaha - 1536 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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