April 3, 2021|AO- The Oracle|50° and beautiful

17 PAX: Vandelay (Respect), Retweet, Cheap Seats, Z-bo, Patton (Respect), Rollbar, Wentworth, Huffy, Toto, Flying V (FNG), Kill Switch, Pothole, Spacebar, Betamax, Black Flag, Reba, Mother Goose (QIC)

YHC was already in a great mood after an Oscar Mike with 9 ruckers enjoying nice weather and a beautiful sunrise.  I was a little late in setting up cones after OM so we started at 7:01.

7:01 AM- Recited meaning, mission and principles of F3; we had an FNG- Joe

Moseyed over to basketball court and formed groups of 3.  2 PAX were to stay on the east end of the court and the third went to the west end. 

Warm-o-rama- 3 Man Mosey Grinder

One PAX moseyed across court while other two have stationary exercises.

While on west side, alternate tappy taps and big ones

While on east side, alternate cherry pickers and Michael Phelps

We did this for roughly 7 minutes, or the amount of time for each PAX to hit both all exercises twice.

Circled up for the Pre-Thang (Shoulder and Hip Flexor Burners):

Shoulder Burnout (20 count each IC)

Sun Gods

Reverse Sun Gods

Seal Claps

Overhead Claps


Arnold Press

Then lined up on the wall for Balls to the Wall (modified with Downward Dog).  YHC asked if anyone had a shoulder injury and would prefer to mosey a lap around the school.  Kill Switch took the offer, so the rest of the PAX held Balls to the Wall until Kill Switch had completed his lap.

Hip Flexor Burnout (use wall for support; 20 count each IC; one leg at a time)

Knee to waist tapping down

Hold knee at waist pulses

Hold knee at waist kick leg

Point toe and hold out for 20 seconds

(repeat with other leg)

1 minute wall sit (started at one end and had 6 PAX lead 10 counts)

The Thang- Pain Stations using playground

Count off by 4’s to create 4 groups

Station 1 (Push Group)- 14 Burpees (for the 14 Stations of the Cross)

Station 2 (AMRAP Triceps)- either Dips or Diamond/Ranger Merkins on bike racks

Station 3 (AMRAP Legs, different exercise each stop)- Bobby Hurley’s, Bonnie Blair’s, Johnny Dramas on Curb

Station 4 (AMRAP Back)- either pull-up on bar or rows using swing (most opted for the swing rows)

7:37- Omaha call- All groups had completed two cycles, so all gathered together on the curb against the wall and did about 90 seconds of Johnny Drama’s together AMRAP.  It was a little challenging as the curb was closer to the wall than YHC remembered, and balance was a challenge.  Flat ground was also utilized.

7:40- Circled up again for Mary

Mary- Choose your own ABventure… each member of the PAX chose a core workout for 15 reps and led them:

Vandelay shocked all and opted for Dying Cockroaches instead of Box Cutters

Retweet- H2H

Cheap Seats- Scissor Kicks

Z-bo- Big Boy’s

Patton- Frozen Freddy’s

Rollbar- Sweat Angels

Wentworth- LBC’s

Huffy- 10 Speeds (a new one- plank jacks with alternating shoulder taps- definitely challenged the coordination of all)

Toto- Plank

FNG- Flutter Kicks

Kill Switch- Heel Touches

Pothole was next but YHC stopped the circle short after checking his watch and led the PAX in American Hammers Rancid Style to conclude Mary.


FNG Naming- The FNG (Joe Valentino) worked in construction and said he was a hockey fan.  To be honest YHC was stuck on the Valentino name and was thinking about “All You Can Eat” or “Salad Bar” and missed some of his story.  He did say his GF broke up with him the day before he left so “Sayonara” was in play for a while.  We ended up on the hockey path and thought there was already a Slap Shot so Cheap Seats threw out Flying V.  YHC liked that and it fit with his last name, so Flying V it was. 

Announcements/Prayer Requests

Convergence and Third F opportunity with a canned/dried food drive on 4/24

Second F opportunity and celebration of QS with Hopelluiah run on 4/10 starting and ending at Kros Strain.  

Expansion with 6 new sites open… lots of need and opportunity to Q!  

T claps to all that completed QS yesterday!  Keep accelerating!


When Vandelay put me on the schedule for 4/3, I realized it was Holy Saturday.  Despite the explicit Hip Hop music I played throughout the beatdown, I actually am a pretty religious person. In reflecting on what Holy Saturday meant to me, I realized it didn’t really mean much.  It is kind of this weird “in between” day.  I find it easy and meaningful to experience the suffering of Christ and endure His Passion on Good Friday, and I rejoice in the glory of His resurrection on Easter Sunday.  Holy Saturday is just kind of there.  As an AD at a Catholic school, I find it frustrating that I can’t schedule games on this day as Spring weather makes it difficult to get all your games in so why not play on a beautiful day when you can?

I realized upon reflection that I don’t do well with “in between” times.  I like to rush to the end and have the goal accomplished.  On a small scale, there’s a point in every F3 beatdown when I just want it to be over.  On a larger scale, I tend to be impatient in goals I want to achieve.  At work, I want the status of authority to make decisions without needing approval from superiors.  With my family, I want to be settled.  Have all the house projects done, financial security, and kids in schools (with a dog too).  I want to be at a point in F3 that I post every day and no longer fight my alarm clock.  I’ve set goals to post every day for a month in March and April.  I sprained my ankle on March 1 and got my second vaccine dose on 3/31 which knocked me out for 4/1.  Goals failed before they got off the ground…

I shared with the PAX that I try to pray a daily Rosary, and recently discovered an inspiration within that.  We reflect on the Sorrowful Mysteries on Fridays—the Agony in the Garden, Scourging at the Pillar, Crowning with Thorns, Carrying of the Cross, and Crucifixion.  Yesterday being Good Friday allowed me to dive more deeply into that.  Tomorrow (and all Sundays) we reflect on the Glorious Mysteries—the Resurrection and Ascension into Heaven of Jesus, the descent of the Holy Spirit at Pentecost, and the Assumption of Mary into Heaven where She is crowned Queen of Heaven.  What do we pray on Saturdays?  In the “in between” day?  We reflect on the Joyful Mysteries.  There is the answer… find joy in the “in between.”  I will focus on finding more joy in the everyday and gratitude for where I am rather than impatiently waiting for where I want to be. 

Prayer- a reflection called “Patient Trust” from Fr. Pierre Teilhard de Chardin, a French Jesuit:

Above all, trust in the slow work of God.
We are quite naturally impatient in everything to reach the end without delay.
We should like to skip the intermediate stages.
We are impatient of being on the way to something unknown, something new.

And yet it is the law of all progress
that it is made by passing through some stages of instability—
and that it may take a very long time.

And so I think it is with you;
your ideas mature gradually—let them grow,
let them shape themselves, without undue haste.
Don’t try to force them on,
as though you could be today what time
(that is to say, grace and circumstances acting on your own good will)
will make of you tomorrow.

Only God could say what this new spirit
gradually forming within you will be.
Give Our Lord the benefit of believing
that his hand is leading you,
and accept the anxiety of feeling yourself
in suspense and incomplete.  Amen.

Blessed Easter to all! Cheers, Mother Goose

F3Omaha - 1734 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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