Friday February 25, 2021 | Combine AO | Kiewit MS | 5:15 AM | 25 degrees (Feels Like 18) and Partly Cloudy

PAX: Arm Bar, Nailed It, Tater Tot, Big One, Khakis, Knobs, Panty Hose, Chucky, Big One, Roadhouse, Cataracts, Sparty, Convoy, Blue Suede Skipper and Wait Time
QIC: Wait Time

YHC greeted the PAX at 5:15 AM providing the mission statement, F3 Principles and disclaimer (adding that YHC is not a professional trainer or poet.

PAX moseyed to the southwest corner of the parking lot for warmarama.


Imperial Walkers x 20 IC | Mountain Climbers x 20 IC | Alternating Shoulder Taps x 20 IC | Full Body Crunch x 20 | Silent SSH x 21 IC (followed by 5 burpees) Convoy wanted his money’s worth.

Pre-Thang: The Steinl
Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC (Right Leg) | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10 IC (Right Leg) | Merkins x 10

THANG: Four Corners and Suicides (sounds like a 1980s basketball practice)
PAX were divided into groups and proceeded to transition through five stations. We completed one cycle of all stations.
Station 1: Coupons [20 Reps] (really heavy for the strongest AO in Omaha):
Lunge with Twist
Cusack Squat
Uneven Merkin
Overhead Press
Johnny Drama

Station 2: Suicides 2x [Push Station]

Station 3: [All Exercises x 15]
Goof Balls (IC)
Mountain Climbers (IC)
Crab Cakes (IC)
Jump Squats

Station 4: [All Exercises x 20]
Heels to Heaven (IC)
Box Cutters (IC)
Windshield Wipers (IC)
Big Boy Sit Up
Full Body Crunch

Station 5: [All Exercises x 15] Mumblechatter station
Monkey Humpers (IC)
Nachtar Ndgiaye (IC)
Hydraulic Squats (IC)
Hand Release Merkins
Bonnie Blairs (IC)

ABCs | Marge and Homer | American Hammer (Rancid style) x 25 IC

Third F. Opportunities to serve in the community. See Wentworth for details.
Prayer Requests. Appreciated the openness expressed by the PAX in the prayer requests. Hope I captured all of them: couples expecting a child and couples trying to have a child, Bennington family, Huffy and Knobs as they navigate family caregiving, college baseball players getting to play during COVID after losing the 2020 season, Roadhouse’s friend with some difficult health news.

Adapted from “Charity” excerpt in C.S. Lewis’ “Mere Christianity.”

PAX have asked me “does anyone join F3 that you don’t like?” My answer is “no (except for Mufasa..just kidding).” I am human and I might occasionally get aggravated during a workout, but I never find a reason to dislike a PAX. I discover so much about PAX during pre-runs and moseys. I am always inspired by spending time with PAX in the gloom. I found that C.S. Lewis described the dynamic very well. I adapted it for our F3 Pax:

The worldly man treats certain people kindly because he likes him. The F3 HIM trying to treat everyone kindly, finds himself liking more and more people as he goes on – including people he could no even have imagined himself liking in the beginning.

The same spiritual law works in the opposite direction. The more cruel you are, the more you will hate, and the more you hate, the more cruel you will become – a vicious circle forever.

Kindness and contempt increase at compound interest. That is why little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point from which you may go onto victories you never dreamed of. An apparent trivial indulgence in anger today is the loss of a ridge or a railway or bridgehead, which the enemy may launch an attack otherwise impossible.

YHC closed with a prayer for kindness in our hearts and God’s healing power for those prayer requests laid before him by the PAX.

Grace and Peace,

Wait Time

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