Friday, March 26, 2021 | The Golden Spike AO | Burke Stadium | 5:30A | Temperature: 32 degrees and calm

PAX: Cheap Seats, Convoy, TC, FDIC, Vandelay, Golden Pike, Tuner, Black Flag, Blue Suede, Space Bar, Room Service, No Doze, Saul, The Big One, Selleck, Birdman, Sister Act, Crab Cakes, Road House, Roll Bar, Ice T, Retweet, Flanders, Super Nasty and Wait Time.

YHC greeted 23 PAX (Blue Suede amazingly found us later) at the shovel flag. Today’s workout is the first of a two-part beatdown that concludes tomorrow at the Oracle (6AM). After covering the mission, principles and disclaimer, YHC explained that F3Nation is recognizing the #MentalBattle this week, therefore a workout was planned to express the daily mental battles we face. Uncertainty and the unexpected adds to stress in our life, so if the PAX expected to workout on the soft, flat, cushion-y turf at Burke Stadium then you were going to be deeply disappointed. We ventured off campus by first moseying to the West Stadium Parking Lot.

Warm-A-Rama was a series of stops along our route to the Thang. Our first stop was the West Stadium Parking Lot for SSH x 20 IC. We moseyed down S. 126th Ave to the intersection at Farnam Street. With #InsideVoices we continued with: Chinooks x 10 IC, Sun Gods x 10 IC, Moroccan Night Clubs x 10 IC.

Our mosey continued West on Farnam Street (note the Pre-Blast #SpaghettiWestern). We stopped at Columbian Elementary School.

Pre-Thang: STEINL

Lots of #Mumblechatter about YHC being too predictable. Yes, the workout was intended to be full of surprises but sometimes impeding doom creates stress as well.

Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man x 10 IC (Left) | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man x 10 IC (Right) | Merkins x 10

PAX counted off into two groups for the THANG.

THANG: BLACK JACK (21 Ladder) Monkey Humpers and Hand Release Merkins

PAX split into two groups for Black Jack (21 Ladder). At the top of the steep hill in front of Columbian Elementary we started with 20 Monkey Humpers. Group 1 ran to the bottom of the hill and did 1 Hand Release Merkin. Groups climbed up and down Farnam Street doing Monkey Humpers and Hand Release Merkins in reps of 21.

#Omaha was called at 15 Monkey Humpers and 6 Hand Release Merkins.

PAX ran to corner of 126th Ave and Farnam Street and did 5 Burpees. We moseyed to the West Stadium Parking Lot and stopped on the Grassy Knoll for Clock Merkins. We completed 10 reps at 12-3-6-9 o’clock.

Mosey to shovel flag.

American Hammer x 25 IC (Rancid Style)


Queenservice. Today, is weigh in. Final weigh in is next Friday. PAX encouraged to support participants. Prior to today’s weigh in, the group is 100 lbs. short of the goal.

12 x 12 Run on Sunday. Check Slack for details about this Sunday’s half marathon along the Missouri River. Shorter distances are possible.

GrowRuck. Roll Bar encouraged Pax to consider the July GrowRuck event in St. Louis. See Roll Bar for details.

Black Flag VQ. Black Flag announced his VQ is next Friday at the Golden Spike! T-claps.

Doppler, Zbo, Roll Bar’s 2.0 (Ruby).


COURAGE CALLS TO COURAGE EVERYWHERE. Today’s workout was intended to express how we face mental battles everyday and how F3 is designed to support us through those battles. I took the PAX away from the stadium to create uncertainty and unexpected stress. I wanted to ensure that we remained together as a group, so we were always keeping an eye on the 6. F3’s motto is “leave no man where you found him, and leave no man behind.” That is an essential belief to who we are and how we support one another.

I appreciate F3 because I am never alone in my personal battles. F3 has supported me as I moved my family half-way across the country. F3 supported me when I lost the job that triggered that move. F3 supported me for an entire year while I searched for a new job. F3 supports me when I am struggling as a parent and as a husband.

The Circle of Trust is central to who we are. It is one of the five principles. Yesterday, I was truly inspired by men courageously sharing their hearts at the Berm’s COT. Courage calls to courage everywhere. When I share my heart during the COT, I rarely get to my car without someone stopping me to say “I know what you are going through,” “I am experiencing the same thing right now” or “My family member is dealing with the same thing.” Courage calls to courage everywhere.

I (en)courage the PAX to be bold and vulnerable when we gather for the COT at the shovel flag. To overcome our mental battles, we must first realize that we are not alone. I am grateful for the PAX who have supported me throughout my time in F3.

We ended in prayer.

Grace & Peace,

Wait Time

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