Saturday, May 8, 2021 | 6 AM | The Oracle | Aldrich Elementary AO | Cloudy & 55 Degrees

PAX: Bubbles, Griswold, Gator, Ketchup, Skeychers, Patton, Cheap Seats, Wild Stallion, Stitches, Cyclone, Tater Tot, Pot Hole, Starkist, Tuna Fish, Relish, Moon Man, Yodel, Doppler, 2-Step, Slick, Room Service, Retweet, Double Nickel, Vandelay, Sister Act, FNG Happy Camper (Tim), Wait Time.
QIC: Wait Time

YHC welcomed the PAX on a perfect Saturday morning. We had two 2.0s (T-claps to Starkist and Sketchers who pulled a double workout) and an FNG (Welcome Happy Camper). YHC shared the mission statement, F3 Principles and the Disclaimer, including my personal disclaimer that I am not anyone’s friend for the next hour. After exchanging pleasantries we moseyed to the CIT Bank parking lot for Warm-A-Rama.

SSH x 20 IC | Crab Stretch x 10 IC | Big Ones x 20 IC | Hillbillies x 20 IC | Yoga Squats x 20 IC | Don Quixote x 15 IC | Silent SSH x 20 IC (YHC missed the cadence, but as your humble leader I did not make anyone do the five burpees.

PAX moseyed west towards 156th Street to vacant office building. We stopped for two rounds of clock merkins on the hillside near the vacant building.

Clock Merkins x 40

We moseyed around the parking lot to see the four stations that we set up in tribute to Metallica, the band that nearly every teenage boy spends six months to a year worshiping – the stations were “Enter Sandman.” “Ride the Lightning,” “Wherever I May Roam,” and “Sad But True.” Before beginning the Thang, we had to warm our shoulders during the Pre-Thang.

Plank x 30 | Chilcutt Plank x 30 | Merkins x 10 | Amazing Spiderman x 10 | Merkins x 10 | Plank x 30 | Chilcutt Plank x 30 | Merkins x 10 | Amazing Spiderman x 10 | Merkins x 10

PAX divided into four groups to be divided into the four stations. The Enter Sandman station was the push group.

Three PAX shoulder carried the heavy sandbags (50-75 lbs) approximately 100 yards. When the PAX returned to the station, they pushed the next group. While those three PAX suffered with the heavy bags, the other PAX at the station did the following exercises with 20-30 lb. sandbags:

Cusack Squat x 20 | Uneven Merkins x 20 | Lunge with Twist x 20 | Overhead Press x 20 | Full Body Crunch

Monkey Humpers x 20 IC | Hand Release Merkins x 20 | Hydraulic Squats x 20 IC | Machtar Ndgiaye x 20 IC | Smurf Jacks x 10 IC

Burpees x 20 IC | Turkish Get-ups x 20 IC | Mountain Climbers x 20 IC | Crab Cakes x 20 IC | Groiners x 20

Plank Hurdles 50 yards | Tunnel of Love 25 yards | Plank Hops 25 yards | Partner Derkins x 20

PAX completed five stations before YHC called “Omaha!”

PAX moseyed to shovel flag.

American Hammer x 27 IC (Rancid Style)

Foundation Scholarship Fund-Raiser. Bubbles announced the registration is open for the June 12 Fund-Raising Event sponsored by the F3 Foundation. Contributions support the F3 Scholarship program. This week, the Foundation gave scholarships to two young men in the community graduating from high school this year. On June 11, a family friendly picnic will be held which includes a silent auction. This event kicks off the Foundation CSAUP Weekend. It will be held at Stinson Park (Aksarben Village).

Pot Hole’s Mother. Pot Hole shared that his mother, Barb, is living with metastatic breast cancer. She has been fighting cancer for two years. Please keep Barb and Pot Hole’s family in your prayers.
Yodel’s friend. Yodel shared that a work colleague who lives in India passed away from COVID. India is facing a high number of cases. His friend was only 40 years old. Keep the family and the entire country of India in your prayers.
Jim Hood. Wait Time’s colleague at Home Instead, Jim Hood, suffered a serious brain injury last weekend while building a catapult with his teenage son. Keep Jim and the Hood family in your prayers.

COT: “The Shield Lock”
We talk a lot about creating a shield lock with our F3 brothers. For those who haven’t read “Freed to Lead,” I thought I would share the story behind a shield lock.

From “Freed to Lead,” pp. 143-144:
An axiom of military tactics is that as the lethality of weapons increases so does the distance between warriors in battle. Before gunpowder, when the primary weapons were the sword and dagger, men tightly packed together to achieve mass and mutual protection. In addition to the blades, each man carried a shield that consisted of a heavy shank of wood bolted onto a metal boss that served as a handle. If the battle was fierce enough, the wooden part would need replacing. And often it did.

We picture that kind of solder in open arena using the shield to ward of blows in a single combat. But that’s gladiator stuff. The real purpose of the warrior’s shield was part of a wall formed in conjunction with the other soldier’s in his unit. When two sides joined in battle, their leaders would call for the formation of opposing shield walls. Each warrior would lock his shield with those of the men to his left and right. It was from behind this shield wall that the armies would fight, massing their sword power together to overcome their enemy. The side whose shield wall was first broken was the side that was overcome. Break the wall, and you break the man

For me, F3Omaha has served as my shield lock. Since we founded F3Omaha three years ago, I spent one year searching for a job and another year living through a pandemic. My shield lock protected me through those difficult times. I never felt alone during the job search or during the isolated times of the pandemic. Even during the pandemic when F3Omaha had to temporarily shut down our workouts, I was able to meet with members of my shield lock and spend time in the gloom.

Stay close to your shield lock. If you don’t have one, build one. You have men to your right and to your left, who are there to help protect you. “Break the wall, and you break the man.”

We closed out in a prayer,

Grace and Peace,
Wait Time

F3Omaha - 1656 posts

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

The Oracle

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