December 22, 2020 | Wild Kingdom | Zorinsky Park | 28 degrees and clear skies

PAX (13): Hard Hat, Cutting Edge, Thomas, Crab Cakes, Starsky, Cheap Seats, Convoy, Griswold, Chucky, Armbar, Tonight Show, Rollbar, Sparty

QIC: Sparty

Pre-Runners: Armbar, Griswold, Hard Hat, Jean-Claude, Charlie

It was a beautiful morning as YHC showed up to the Darkest AO just after 5am to set up. Sparty put out a lantern lights on each of the soccer fields as he made is way in. The HIM all gathered outside of their cars shortly after 5:25am as the pre-runners returned from their mosey. YHC was excited to hear all the mumblechatter as the culture of Wild Kingdom is a strong one. Right at 5:30am sharp, a “Welcome to F3 Omaha!” was shared to get the PAX attention.

The Mission Statement was delivered, along with the 5 core principles. Sparty gave a disclaimer that he is not a professional, so please modify as you need. However, there wasn’t anything real difficult about the workout, but feel free to modify if you see fit. It was time to take off on a mosey as we said goodbye to JC & Charlie.

The PAX made their way over to the dock parking lot for Warm-a-rama:

  • Tappy Taps – 10 IC
  • Tater Taps – 10 IC
  • Big Ones – 10 IC
  • Sun Gods – 10 F/10 R IC
  • ATMs: 10 IC for each, and 10 merkins
  • Recover

YHC asked the PAX to make their way over to the “light.” Due to the confusion of 2 lights being in the same direction, Sparty had to correct a few HIM on where to go. As the men made their way to the big circle area of grass where a lone cone stood with a head light on it, they were asked to look east into the distance. Due to the severity of the darkness, you could not see all 3 lights, but they were assured that they were all out there. While Sparty contemplated having a Pre-Thang, he realized that the Thang was all that was needed today. The HIM were instructed to partner up and that they would run from the cone to the first lantern, perform all the exercises on the sheet, then make there way to the next lantern and do the same, and then the third lantern as well. Upon completing the 3rd group of exercises, they would then make their way back over to the main road and mosey back to the cone where they would perform 10 burpess before repeating the process.

  • Station 1: Legs
    • 5 Jump Tucks
    • 10 Squat jumps
    • 15 Bonnie Blairs IC
    • 20 Squats
  • Station 2: Core
    • 5 V-Sit ups
    • 10 Starfish Crunches IC
    • 15 Freddie Mercuries IC
    • 20 American Hammers IC
  • Station 3: Merkins
    • 5 Diamond Merkins
    • 10 Tempo Merkins IC
    • 15 Ranger Merkins
    • 20 Merkins

Sparty was excited to see how fast some groups were going, but more importantly that each group was going a pace that pushed them. At 6:05am, “OMAHA” was called. It took a few minutes for the PAX to return as 2 groups were all the way at the 3rd station and had a long mosey back. Armbar informed Sparty that they covered roughly about 2 ½ miles during the beatdown. YHC was pleasantly surprised as that wasn’t necessarily intended.

6 MoM: Due to the amount of core exercises already performed, and the time remaining, core was skipped.

NOR: Rollbar has a headlamp of all headlamps and lit the way without ever having to move from his position. No “Hate” or “Respect” today as everyone was between the ages of 33-47.

Announcements: Santa Saunter on Saturday, 1/2 CSAUP, F3 Foundation, reminder of Matrix and who it can help.

Prayers: Thomas’ M’s friend, Griswold’s family friend, and the Roadhouse family

COT: I want to first provide some context so my quote makes sense. I was fortunate enough to have my introduction to David Goggins coming as I attended a conference and was able to watch him present. One of the many things he has created for himself that he has shared with the world is this idea of a “Cookie jar.” It’s a mental file you keep of all your past successes/accomplishments to think of while you are pushing through adversity. If you aren’t familiar with Goggins, and/or don’t like cuss words, skip his quote.

“You ever look back on them and feel that win, again and again? Maybe that sounds narcissistic to you, but I’m not talking about bullshitting about the glory days here. I’m not suggesting you crawl up your own ass and bore your friends with all your stories about the badass you used to be. Nobody wants to hear that shit. I’m talking about utilizing past successes to fuel you to new and bigger ones. Because in the heat of battle, when shit gets real, we need to draw inspiration to push through the exhaustion, depression, pain, and misery. We need to spark a bunch of small fires to become the motherfucking inferno!”

When I saw Goggins speak the first time, a lot stuck with me, but there was one line that flipped what culture tells us. It’s always been said to “look for the light at the end of the tunnel.” Goggins says this is BS. Real leaders need to figure out how to see in the darkness and make their way through the difficult times. That is exactly what we do through F3. While we are here at the Darkest AO in the universe, and I know we work out in the Gloom every morning, this also means for life. We are the ones that find solutions rather than worrying about the problems. In turn, we are that light for the other people. We need to continue to work on providing this for our families, at work, and in our communities. We need to spark a bunch of small fires, because no one else is going to. It’s up to us. So lets start the inferno and make this world a brighter place!

YHC finished with a prayer.



F3Omaha - 1734 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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