04/03/2021 | The Pit AO | Papillion, NE

PAX: Firewalker, Tony The Tiger, Gunner, Trench, Arch, Tin Cup, Rooney, Knobs, Levy, Girl Dad, Feeney, KOA, Double Dip, Ferdinand, Ear Tag, Squeaky Clean, Swiper, Gipper, and FNG—Fun Dip (Chris Curry)

Q: Gipper

Temperature: ~50° F with a beautiful sunrise .

Gipper welcomed 18 other PAX to The Pit and shared the mission of F3, the 5 core principles, and the disclaimer. We had one FNG.

Warm-A-Rama

The PAX moseyed to field north of the playground.

SSH X 20 IC

String Rippers x 10 IC

Sun gods Sobriety Style (AKA Nancy Kerrigans) x 10 IC (both ways)

Windmill x 10 IC

Chinooks x 10 IC (both ways)

Rockette Hillbillies x 10 IC

Cherry Pickers x 10 IC

The Pre-Thang

The PAX moseyed to the berm of the creek to do some Clock Merkins.

12 O’CLOCK = 5 MERKINS

3 O’CLOCK = 5 MERKINS

6 O’CLOCK = 5 MEERKINS

9 O’CLOCK = 5 MERKINS

Rinse and repeat 2 more times

The Thang (Red Barchetta)

The PAX moseyed to the practice football field to perform the workout: Red Barchetta.

100 YARD DASH THEN 100 SSHs, THEN RUN BACK TO START AND PLANK FOR SIX

75 YARD DASH THEN 75 MOUNTAIN CLIMBERS, THEN RUN BACK TO START AND PLANK FOR SIX 50 YARD DASH THEN 50 LBCs, THEN RUN BACK TO START AND PLANK FOR SIX

25 YARD DASH THEN 25 MERKINS, THEN RUN BACK TO START AND PLANK FOR SIX

10 YARD DASH THEN 10 BURPEES THEN RUN BACK TO START AND PLANK FOR SIX

Gipper looked at his watch and saw that we were ahead of schedule. Rinse and Repeat was in order.

The Thing Part 2 (The Steinl)

The PAX moseyed to an open area in the arboretum to perform one of Wait Time’s all-time favorite exercise…The Steinl. There was a lot of mumble chatter when this exercise was announced. YHC claimed to be “Wait Time of the South.”

PLANK 30 CT ; CHILCUTT 30 CT ; MERKINS X 10 ; AMAZING SPIDERMAN (R LEG) X 10 IC; PLANK 30 CT ; CHILCUTT 30 CT ; 10 MERKINS ; AMAZING SPIDERMAN (L LEG) X 10 IC ; MERKINS X 10

It was time for extra credit since we were a few minutes ahead of schedule still. YHC brought out his version of Ring of Fire. The PAX shuffled right in a circle for a minute then reversed for a minute, then reversed again but shuffled for a shorter time and reversed again. The PAX did this but for shorter segments 4 more times.

Then it was time to head back to the Shovel Flags for some Mary.

6 MOM

FREDDIE MERCURY X 15 IC

DYING COCKROACH X 15 IC

AMERICAN HAMMERS X 5 IC per PAX until we hit 50 IC

Circle of Trust

Count off and Name-O-Rama

19 PAX with one FNG—Fun Dip (Chris Curry).

Gipper’s Message

I was having a hard time this week trying to come up with my COT. I wanted it to be perfect. And trying to be perfect actually caused more stress and anxiety. I have struggled with perfectionism throughout my life. I had to do everything right because I had the thought of what would others think of me. I did not want to show them my failures.

It took me until yesterday to figure out that I was going to talk about perfectionism.

I have a quote from Brené Brown, from her book titled: The Gifts of Imperfection. “Perfectionism is not the same thing as striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame. It’s a shield. It’s a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from flight.”

Don’t be perfect, but strive for excellence instead. Be the best person you can possibly be.

Announcements

  1. The Pit workout time switches to 6 AM next Saturday, April 10, 2021. Q-Source will follow.
  2. Knobs mentioned about Hop-a-lujah Run and 2nd F opportunity. Check Slack for details.
  3. There will be a F3 Omaha Convergence at The Pit to celebrate our 3-year anniversary on April 24, 2021. Check Slack and Twitter for details.

Prayer

YHC lead us out in prayer. Happy Easter everyone.

Aye!

Gipper

F3Omaha - 1531 posts

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

Uncategorized

Leave a Reply