AO:  Top Rope @ Aldrich Elementary | January 6th, 2021 | 37°drizzle, low wind, snow on the ground | 5:30AM

Q: Griswold

PAX:  Big One, Mother Goose, Tug Boat, Convoy, Chippendale, Rollbar, Hard Hat, Wide Right, Grease Fire, Super Nasty, FNG (Parolee), Super Tasty, Onstar, Dr. Thunder, Wait Time, Flying Tomato, Roadhouse, Flanders, Griswold. 

5:30AM:  Griswold welcomed the PAX to F3, Gave the mission statement and core principles and welcomed an FNG.  Thoroughly explained, despite my mustache, that I was in fact not a professional and that PAX should modify as needed. 

PAX moseyed East to the parking lot for warm-a-rama

Warm-a-Rama:  20 IC SSH, 20 IC Imperial Walkers and 15 IC Tappy Taps

PAX then moseyed East again to the bank parking lot for a modified DORA to work on increasing our lactic threshold. 

PAX were asked to Partner up. 

Modified Dora: 100 Merkins collectively, 200 Air squats collectively.  Al Gore for the six once complete. 

After Dora was complete, we moved back West to the start of the Thang. 

The Thang:  5 pain stations with running in between each one.  I explained before we started that I wanted these all done as a group before moving on to the next station and pick up the six.  This was a lot of volume with running and to pick up the 6.  PAX did an awesome job!

Pain Station 1: 20 Merkins, 20 Hand release merkins, 20 Werkins

Pain Station 2: 10 Burpees

Pain Station 3:  20 Air Squats, 20 Mountain Climbers, 20

Pain Station 4: 20 Carolina Dry Docks, 20 Alternating Shoulder Taps, 20 Makhtar N’Diayes

Pain Station 5: 10 Burpees

We ended up finishing a full two rounds and in fact we were a little bit past due on time running back to the shovel flags so no MARY today. 

Announcements:  Queen Service starting up, contact U-Haul, Tug Boat or Beta Max or check slack for more details.  These guys have lots of options and it’s for a good cause so look intoit. Also Wait Time talked about F3 Foundation started for CSAUP and encouraged PAX to donate whatever they can. 

Prayers: Loman

CoT:  I wanted to touch briefly on the importance of encouragement to others and it’s importance.  I made this beatdown with that in mind.  I wanted a group setting and I wanted it done together to coax the PAX into encouraging their fellow PAX in the group and completing the workout together.  This is something that can help others continue to be consistent with their 1st F goals and it also transcends into other parts of their lives with M’s, 2.0’s or work life.  When you see someone really putting in the effort, you should make an effort to recognize it.  It’s one of my main 2021 focuses to improve on with myself and wanted to share that importance with everyone today.  You never know what someone is going through at any time or any day.  Can be a simple text or call or post on social media.  Just make the effort to recognize others. 

Wait Time led us out in prayer, thanks Wait Time!

PAX did a great job today and crushed it, good job men.  Letskeep attacking the week. 



F3Omaha - 1537 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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