AO: – Aldrich Elementary

November 14, 2020.   6:00 AM Time slot.

Q: Vandelay.  CO Qs : Slow Pitch and LPC

PAX: Tugboat, Tuna Fish, Slow Pitch, Saul, Chiclets, LPC, A-Bomb, Pothole, U-Haul, Khakis (Respect), Two Step, Mac N Cheese, The Plague, Chucky, Thor, Convoy, Touché, Grillz, Bubbles, Arm Bar, Panty Hose

I arrived early to set up the south end of the Methodist parking lot for our Socially Distanced Thang and to make sure sheets would not blow away in the stiff breeze that was working up.

All was quiet and then Slow Pitch emerged from the Pre-run group to review the Wenke for the day since he was one Co-Q.  He left the rest of the Pre-run group in his dust so nice to see he is working his way back to normal.

I recited the mission:

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 assured all that he still is not a professional at this so please modify as necessary. 

The PAX mosied about a half mile cutting across the long area loop to the east.

LPC and Slow Pitch had volunteered to Co-Q so I had them take portions of the group in order to separate and do the Warm-A-Rama and Pre-Thang portions of the workout in the Methodist parking lot. So, we had 3 groups of about 7.


High Knees – slow 20 IC

Butt Kicks 15 IC

Windmills 15 IC

Hang (hands to toes- relax) 30 count

Back Yoga Stretches (Downward Dog and whatever the revers of that is) 5 or 6 Times

Big Ones 12 IC

A short Mosey to the Pre- Thang


Air Squats – 25 on the Down, Calf Raises -30 on Up, Sumo Squats- 25 on the Down- Very quick between all of these.

Broad Jump Pre-Thang:

Broad Jump 3 times, 30 second Plank, 15 Merkins

Repeat 3 times.  Push your Broad Jump each time.


PAX split into socially distanced groups -each at one of the following stations.  The push group was the run group.  Once they are complete everyone pushes one station.  Station exercises are AMRAP.• Merkins • Mountain Climbers• Bobby Hurleys• Plank Jacks • Deep Slow Lunges• Air Squats• Sun Gods F and R• Crab Humpers were changed out for Monkey Humpers as a last-minute Q decision.• Run Group – 2 hill runs in reverse and back down.  Then shuttle run as laid out- forward and back pedal.

Since there are so many men in F3 willing to help out- everyone started to help me retrieve all of the workout sheets, paper weights (cans of fruit), cones, etc. at the call of “Omaha”.  I had to quickly put a halt since I needed things to remain in place for the 7 AM group.  Thanks, any way for your willingness to be helpful.


Low Dollys-20 On the Open 

Heal Touches – 20 IC

Box Cutters – 20 IC

American Hammer 30 IC

NUMBER OFF, NAME-A -RAMA :  • Went off without incident

ANNOUNCEMENTS• Next Thursday is global pancreatic cancer awareness day so we are asking guys to wear purple in support.

PRAYER REQUESTS• Please remember father of friend of Bubbles who is experiencing health problems.

COT• I am usually relied on the be the stable one in our household and not be bothered by a lot.  That said, I really hate snow and ice and winter generally.  Last year I was really upset about snow screwing up my plans for a workout- which really didn’t make that big of a deal.  Last week when it snowed on Monday, I apparently was expressing some displeasure with the situation and my wife had noticed my comments and later sent me a message by text:   “ If you choose not to find joy in the snow, you will have less joy in your life but still the same amount of snow”.  One, I was surprised she sent this to me.  And Two, it caused me to evaluate how I had responded and in a way that actually concerned my M enough to call my attention to it.  Obviously, this is not a huge matter concerning what a lot of people are dealing with regularly but just this short loss of perspective is something that I need to focus on improving.   Please remember to take advantage of those disguised opportunities to find joy in everyday life. 

Prayer• YHC took us out in prayer



F3Omaha - 1644 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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