F3Omaha

02/23/2021: Wild Kingdom, Humidity 81% and 33 degrees.  

I arrived early hoping to scope out options because of the expected icy conditions, while also hoping to catch a pre-run group.  I had intended for a trail run with stop stations as the Beatdown, but a quick survey of the trail indicated that may not be a great idea, with all of the re-freeze that was occurring.  I opted for workout option B and set up in the large lot near the boat dock.  This lot was basically dry and free of any slip hazards for Khakis – or really any of the PAX members in attendance.  I was able to then head over to the shovel flag area and get in a short solo pre-run – not very exciting. 

PAX: FDIC, Convoy, Slow Pitchhhhhhhha, Bubbles, Armbar, Hawg, Tonight Show, Chuckie, Yodel, Hard Hat, Cutting Edge, Skipper, Thomas, Khakis (Respect), Cheap Seats, Tater Tot, Wait Time

QIC: Vandelay – 

Vandelay presented the mission, core principles, and disclaimers- including that we would refrain from shoulder stressors today, and the PAX moseyed to the Parking Lot near the boat dock for warm-a-rama. The road to get there was rather treacherous, but once on the lot, it was smooth footing til the end.

Warm-A-Rama

3 Person Groups with 2 stations and a runner.

Station A: Alternating rounds of SSH and Sun Gods as AMRAP

Station B: Alternating rounds of Big Ones and Tappy Taps as AMRAP

Runners -Jog one direction, Mario Jumps the other.

Pre Thang

Bolt 45s, 3 xs- a personal favorite

Johnny Dramas – 15 on up, Straight, Out, In

The THANG

Thang consisted of pairing up into groups of 6 and running a 3-man grinder in pairs to encourage mumble-chatter and to push your partner.

Exercises on one side of 40 yard run:• SSH• AIR SQUATS• MONKEY HUMPERS• FLUTTER KICKS• JUMP TUCKS• FORWARD ALT LUNGES• AL GORE• BIG BOYS

Exercises on other side of Lot:• FAST FEET• BONNIE BLAIRS• STANDING CHAIR OH CLAPS• BOXCUTTERS• LINE HOP – SIDE TO SIDE• SUMO SQUATS• STANDING CHAIR – SUN GODS• DYEING COCKROACH

6 MOM

Flutter Kicks – 15 IC

Heals to Heaven – 15 IC

E 2 K – 15 each side

American Hammer – Rancid Style – once around, with a little extra at the end.

Circle of Trust

Announcements & Prayers:• Respect Pop Up at Paradise tomorrow – 5:30 AM• No Specific Prayer requests

Message from the Q – Vandelay:

I have encountered a few situations this week discussing the effect of COVID -19 on life.  Yesterday with Slow Pitch – we were discussing the impact that those in F3 have had on each other over this time and that there are still those who are upset that we have continued to meet.  

Both of my children have had troubles with COVID-19 disrupting their college lives and the stresses involved with some of their loneliness.

In addition, our country has now lost 500K lives to this event, which was unfathomable a year ago.

Are we aware that we are currently living history?  Don’t let the moment pass without reflection. 

Be appreciative of those who have been a part of your journey through this pandemic time.  I am especially grateful for F3 and the ability my brothers have given me to handle this difficult period.

Thanks to Thomas for allowing me the opportunity to lead today.

Aye!

Vandelay –           ​

Post Beatdown Fun- A particular PAX member, who shall remain nameless, had potentially misplaced his phone.  Several HIM jumped into action scouring the area trying to locate the device.  It was interesting to see, how on a cold morning (although not too cold), how many guys would stay behind to help a brother.  Kudos to you- you know who you are.  After the group’s futile efforts, said member was able to locate his phone without any help.

Happy Tuesday.

F3Omaha - 1544 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Wild Kingdom

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