Friday, January 15, 2021 | Respect Pop-up Workout | Regency AO | 5:30 AM | Weather: 28 degrees with heavy wind and snow (feels like 16 degrees)

PAX: (RESPECT!!) Baskin, Vandelay, TC, Cyclone, Chiclets, Khakis and Wait Time.
QIC: Khakis and Wait Time

On a frigid Friday, Khakis and Wait Time greeted the RESPECT PAX at Regency AO. It was snowing sideways and roads were treacherous. T-claps to those braving the elements. We know that several other RESPECT brothers were unable to make it, and another Pop-up will be scheduled soon.

Khakis shared the mission statement and the F3 principles. Wait Time provided the disclaimer before the PAX moseyed south down Regency Parkway.

Warm-A-Rama:
Abe Vigoda x 10 IC| Windmills x 10 IC| SSH x 15 IC | Tappy Taps x 10 IC | Big Ones x 10 IC | Cherry Pickers x 10 IC | Imperial Walkers x 10 IC

THANG: Dirty Dozen
The PAX did 12 reps of the following 12 exercises in a pyramid style workout in which each round built on the previous round. After each ascending round, the PAX ran a lap at the parking garage. The 12 exercises were:
Merkins | Air Squats | Heals to Heaven | Crab Cakes | Diamond Merkins | LBCs | Groiners | Hydraulic Squats | Mt. Climbers | Burpees

6MOM:
American Hammers x 50 IC

Omaha was called and the PAX moseyed North to Regency Mall.

Announcements:
Queen Service: today is the first weigh in for Queen Service.

COT.

Khakis shared his COT focused on F3 being open to all men. He encouraged the “RESPECT” PAX to understand the influence they have and how they are always being watched. He expressed his gratitude to each of the seven PAX who posted.

Wait Time shared that our disclaimer “we are not professionals” is an important belief beyond the workouts. It is important to acknowledge we are ordinary guys who sometimes do extraordinary things. This helps root us in humility and acknowledge our significance. Even at this stage in our life, we are still figuring out life and we have wisdom to share in other PAX’s shield lock.

Khakis closed out the workout with a prayer.

Aye!

Wait Time & Khakis



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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