AO: 7AM The Oracle, Aldrich Elementary, 34degrees 

PAX: Toto, LPC, Wario, Ice-T, Cheap Seats, Vandelay, and Q: Kill Switch

YHC Started with the Mission Statement:  The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership 

5 Core principles: 1. it’s free 2. open to all men 3. held outdoors 4. led in a rotating fashion and 5 ends in a circle of trust 

After YHC stated that he’s not a professional(which would become more and more apparent as the beatdown progressed) the PAX moseyed to the basketball courts for Warm-A-Rama 

20 In Cadence – Side straddle hops 

10 In Cadence each way – Sun gods 

20 In Cadence – Mountain climbers 

10 In Cadence – Don Quixotes 

After Warm-A-Rama, the PAX moseyed around the back side of the school to the front for the Pre-Thang 

Pre-Thang, Curb your Enthusiasm 

PAX did a modified Round-the-Clock Merkin, with 12:00 being both hands on the curb, 3:00 being left hand on top of the curb and right hand in the street, 6:00 being a decline Merkin, and 9:00 being right hand on the curb and left hand in the street.  After each trip around the clock, the PAX were instructed to do 15 Johnny Bravos, utilizing the curb for more Range of movement for their calves. 

Since YHC is a nerd, the rounds were the first 5 primes(per clock position), 1, 2, 3, 5, 7.  This totaled 72 Merkins and 75 Johnny Bravos. 

Next, the PAX moseyed back to the Basketball courts, which is where the rookie mistakes started, and would continue for the remainder of the time allotted. 

The Thang – Yikes. 

YHC had 4 stations set up. 

Station 1 was intended to be the push group.  5 burpees and then go to station 2 to push 

The remainder of the stations each had 4 exercises that were intended to be done AMRAP while waiting for the push group to move you along, Doing exercise 1 on the first round, 2 on the second, etc. 

Station 2 – against the wall of the school near the b-ball courts 

  1. Wall Sit seal claps 
  2. Donkey kicks 
  3. Inverted mountain climbers 
  4. Carolina drydocks 

Station 3 – in front of the school with the low rails 

  1. Dips on the rail 
  2. Foot on rail big-boy situps 
  3. Lunges with rear foot on top of rail, do 10 and then switch sides 
  4. Tootsie Tappers on the top of the rail. 

Station 4 – the playground equipment next to the b-ball courts 

  1. Swingset Pullups 
  2. Bobby hurleys 
  3. Turkish get-ups  
  4. Side Straddle Hops 

This was the plan.  About 1 rotation in, Toto was kind enough to offer a suggestion to join up groups to encourage more camaraderie.  YHC agreed, and our wolf pack of 2 scooped up LPC.  Then shortly after, we took station 3 out of the mix to allow a 3-group push.  All of the exercises in station 1, 2, and 4 were now complete, so the pax got together to go back to station 3, and show that rail what time it was. 

We ended up doing 3 sets of each of the exercises at station 3, with each of the PAX counting off. 

1st set, was 15 dips, 15 Big Boys, 10 lunges each leg, and 20 Tootsie Tappers In Cadence 

2nd set, was 10 dips, 10 Big Boys, 10 lunges each leg, and 15 Tootsie Tappers in Cadence 

3rd set, was 10 dips, 10 Big Boys, 10 lunges each leg, and 15 Tootsie Tappers in Cadence 

After that the PAX went to the basketball courts for Mary 

20 – LBCs in cadence 

20 – Freddy Mercury’s in Cadence 

20 – Box Cutters (Vandelays in cadence) 

20 – Flutter Kicks In Cadence. 

3 rounds of American hammers in cadence with the PAX counting off. 

Announcement and Prayers- 

Prayers go out to Mayor Jean Stothert and her Husband’s family so that they can get through this hard time 

LPC is having a second girl!!  Prayers for their family to have a healthy pregnancy! 

Shoutout to QS, Keep pushing, men! 

Shoutout to 3rd F Opportunity at Hope for the Heartland on 3/13.  Contact Wentworth for signups.  

COT- 

My daughter is now 4, but when she was a toddler, she would fall and cry her eyes out over effectively nothing.  No bruise, no cut, no evidence of her having fallen.  I couldn’t understand why she was so upset until I realized that moment was probably the worst thing that’s ever happened to her in her entire life.   

Stress, pain, hardship, everything in this life subjective to the person experiencing it.  Experience of these things, while often terrible in the moment, allows you to cope with future challenges and understand what they are and how to deal with them in the future.  I would like to encourage all of you to recognize when someone is experiencing a new “worst thing ever” and be empathetic, and do your best to use your past experiences to help them through the next barrier. 

Also, huge thank you for the patience you all had with me through my VQ. Kind of a train wreck, but I’m happy to have gone through this stressful event with you all. The support given so freely by this group is incredible, and I’m incredibly proud to be a part of it. Also, apologies go out to Toto for me not knowing how to operate the video camera on my phone. The final bone-head move of my morning(so far)

F3Omaha - 1964 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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