November 26, 2020 | Futurama | Memorial Park | 28 Degrees
PAX: (17) – Ice-T, Fairy Tale (Hate), E-85 (Hate), Othello, Blue Chip, U-Haul, Footie, Cyclone (Respect), Mac’n Cheese (Hate), Hipster (Respect-Respect), Frosty, Demogorgon, Slow Pitch, Falafel, Hashtag (Hate), Mystery Man (??), Sparty
Co-Leaders: Othello & Slow Pitch
YHC showed up at 4:58am for the start of the 10k run that started at 5am. While there were a lot of nerves for the fear of being late was legit, he made it just in time and was shocked and relieved to show up and only see Mac’n Cheese (Hate) waiting. Sparty quickly got the flag planted and they took off on the first 5k leg. As they mosey’d down 52nd street, they were greeted with excitement and honking from the incredible Site-Q, Othello. Just before the two got back to the flags, a group of Clydesdales took off on their 5k, and a large gathering of men had arrived for the next 5k starting at 5:30am. YHC had a heart full of joy to see all the cars and men that have shown up already before the beatdown to support the Turkey Trot (Shout to our man Tube Socks for organizing). As the 5:30am crew took off, Sparty stayed behind to set up for the workout. A few more PAX showed up just before 6am as the running groups all returned. Sparty needed to go over logistics quickly with Slot Pitch before things got started, so it was a 6:01am start, apologies for not being on time.
“Welcome to F3 Omaha and the Thanksgiving Special at Futurama! I am your humble Q for the day and my name is Sparty. F3 stands for Fitness, Fellowship, and Faith. Our mission is to plant, grow, and serve small workout groups for men for the reinvigoration of male community leadership. Our 5 core principles are: we are free, we are open to all men, we are always held outdoors, we lead in a rotating fashion, and we always end in a circle of trust. I have 2 disclaimers for the day: 1. I am not a professional, so please modify as needed. 2. We have a great group today and today should be a fun workout. I ask that you have fun, enjoy yourself, have a lot of energy, and be your authentic self. Let’s Mosey!”
The PAX took a short mosey around the circle and enter through the back of the Memorial and circled up around the lit up flag pole for warm-o-rama:
- Son Gods: 10 F, 10R IC
- Cherry Pickers: 15 IC
- Tater Taps: 16 IC
- Big Ones: 12 IC
The PAX then walked up the steps to the Memorial wall for the Pre-Thang that was inspired by Tater Tot:
- “Lean On Me” by Bill Withers played as the HIM rotated wall sits and BTW for a minute at a time. There was beautiful singing, humming, and small mumblechatter which was encouraged. It was pretty relaxed and enjoyed by all.
It was time to break into the Thang. We started by counting off in 3’s to create groups. Very little instruction was given at this time as Sparty had already coordinated with Othello and Slow Pitch to lead each group. It was time to get to work, so the men scattered in an organized fashion.
Station #1 – Slow Pitch
- 5 IC – Bonnie Blairs
- 10 – Jump Squats on up
- 15 IC – Red bull Smurph Jacks
- 20 IC- Copperhead squats
- 25- Calf Raises
After set Legos, two footed bunny hop up the right steps, broad jump on the landings, bunny hop up to top
Once at top of steps, 10 Hand Release Burpees, then back down left steps
- 5 IC – Tempo Merkins
- 10 IC – Alternating Shoulder Taps
- 15 – Diamond Merkins
- 20 IC – Mountain Climbers
- 25 – Merkins
After set Armos, two footed bunny hop up the right steps, broad jump on the landings, bunny hop up to top.
Once at top of steps, 10 Hand Release Burpees, then back down left steps.
Station #2 – Othello
Complete the following exercises:
10 (IC) LBC’s
10 (D) Merkins
10 (IC) Gas Pumpers
10 (D) Dive Bombers
10 (D) Squat Jumps
– Bear Crawl to the other cone and complete the following exercises:
15 (IC) Freddie Mercurys
15 (D) Carolina Dry Docks
15 (IC) Starfish
15 (IC) Plank Jacks
15 (D) Squat Jumps
– Bear Crawl back to the first cone and repeat the first exercise, increase the reps by 5 collectively, each time.
Station #3 – Sparty
Break into 2 groups
Group 1) Silent Run – In silence run up the hill to the light, take in the morning sunrise, think about those that you lean on or who lead on you, notice the colors, the sounds, the peacefulness, take a few deep breaths and head back down to relieve the other group.
Group 2) Completing Exercises listed (10 Count in between exercises) while other group is running in silence. Round 1, Run, Round 2, Run, Round 1, Run, Round 2.
Round 1) After each exercise give a 10 count
- 25 Jump Tucks
- 25 Jump Squats
- 15 Burpees
- Chillcut hold until group returns if done with burpees
Round 2) After each exercise give a 10 count
- 25 Merkins
- 25 Werkins
- 15 Burpees
- Chillcut hold until group returns if done with burpees
The groups rotated every 10 minutes until “Omaha” was called. Again, shout to the PAX for having great energy and attitudes throughout the workout. There were a few choice words shared, which is always received as a compliment. Since this was Futurama, YHC stuck to the tradition of no 6MOM.
Name-a-rama: Ice-T snuck out early. A mysterious man was not there. There was a lot of Hate & Respect with this group, so much so that YHC accidentally shouted “Hate” at Hipster instead of Respect. Deepest apologies.
Announcements/Prayers: CSAUP coming Jan. 2, keep your eyes out for more details and you are encouraged to join the event. There are still a few spots available for the Dec. 11 blood drive. Get in touch with Ponzi if you are interested.
COT – In the spirit of the day, I made it a priority to let the PAX have the opportunity to speak and share what they were grateful for. Everyone took their time and made thoughtful comments about specific people that have impacted their lives this year. It was a powerful moment and I hope the HIM got as much out of it as I did. One of the ways that I like to show my appreciation and thank others is with creating workouts in their honor. The 3 stations today were all taken straight from 3 different workouts we did in May/June. Station 1 was a powerful morning when Slow Pitch was leading at Futurama and we picked up an incredible HIM in Hipster as we convinced him to stop doing his workout and jump in with us. Tater was very persuasive, and we have all been positively impacted by Hipsters presence and inspiration. Station 2 was from our first beatdown at Futurama after we opened all the AOs and I’ll never forget that workout as Othello brought the “Energy” that day in a sweat-fest. The last station was from a humid Saturday morning (6am) beatdown in which Tater Tot created the first workout the required silence, and when you had a chance to speak, you couldn’t because you were still trying to catch your breathe. The rest of the comments will be left within the circle from that morning.
Sparty took the HIM out in prayer!