PAX (23): Trademark, Chiclets (R), Greek Freak, Blades of Glory, Stella, Black Jack, Baskins (R), Grillz, Hightower, Sportiva, Khakis (R), Sake, Safe Ride, Jar Jar, Samples, Tin Cup, Sven, Stinkbait, Super Tasty, Beta Max, Ice T, Tenderfoot

Q: Sister Act

YHC arrived at 0510 to assess the field and place workout sheets where they needed to be for the grinder later. It was a beautiful morning – still and not too cold. “Today’s going to be a perfect day for an outdoor beatdown,” Sister Act thought. Good thing that’s all F3 offers – ALWAYS OUTSIDE. PAX started to gather at the shovel flag and when 0530 hit, the mission, core principles, and disclaimer were given. In fact, YHC got a bit tongue-tied and said that “he was not a disclaimer.” Huh. Interesting. We moseyed around the track once and circled up for Warmarama.

WARMARAMA:

  • SSH (20 IC)
  • BIG ONES (10 IC)
  • TAPPY TAPS (15 IC)
  • BUTT KICKERS (15 IC)
  • TATER TAPS (15 IC)

PRE-THANG: After W, PAX lined up along the bottom row of the bleachers. As a group, all ran up the steps, across the top of the bleacher area, and back down. At the bottom, PAX did exercises as instructed, doing a lap up, around, and down between each. So the sequence went:

  • LAP
  • STEP UPS ON BENCH (15 IC)
  • LAP
  • SPLIT SQUAT (LEFT) (15 IC)
  • LAP
  • SPLIT SQUAT (RIGHT) (15 IC)
  • LAP
  • MONKEY HUMPERS (15 IC)
  • LAP

THANG: PAX split into 3 groups on the field. Groups were instructed to go through the list of exercises until they were pushed by the group before them. The planking group was the push, all rest were rinse and repeat. 

STATION 1, PLANK/PUSH GROUP

  • PAX ALTERNATE 10 COUNTS UNTIL PLANK IS HELD FOR 60 SECONDS

STATION 2 (20 EACH)

  • FREDDIE MERCURYS (IC)
  • LOW DOLLYS
  • DYING COCKROACHES (IC)
  • HEELS TO HEAVEN (IC)

STATION 3 (20 EACH)

  • MERKINS
  • DRY DOCKS
  • WERKINS
  • AMAZING SPIDERMANS (IC, 10 each leg)

MARY: In the interest of time, YHC chose to stop the pre-thang after monkey humpers and not do the final lap. Upon calling OMAHA, PAX were told to follow Sister Act for one more lap up and down the bleachers. Y’know – had to get that last one in! We circled up and did some Mary.

  • BIG BOY SIT UPS (15)
  • AMERICAN HAMMERS (RANCID)

NAMARAMA

PRAYERS/ANNOUNCEMENTS

  • June 12 Brick Builders event
  • June 11 family night, Stinson Park
  • Freed to Lead discussion Thursdays at Stbux after Coop and Battlefield 
  • Hump Day Happy Hour 5/12 at Innerail – 430-6ish
  • Prayers of thanks for Stinkbait’s dad’s good surgery outcome
  • Prayers for Blades of Glory’s dad having surgery

COT:

One thing YHC did not say in the pre-blast was that we were going to be doing something hard (hope it was hard) – TOGETHER. We ran the bleachers as a group, we all took turns counting down the plank timing, and we each had to step up to lead our small groups at each station. 

I recently had a couple things shift at work and my immediate team went from 4 to 2. Honestly, I’m a little worried about it – because I think I do better in groups. My leadership improves, my ideas are brought to the fore easier, and frankly, I have some people to talk to! I’m sure all will work out fine, and I’m on other teams that have people – so I’ll be alright – but it just got me thinking. Why did I get worried about this change like I did? 

I think it’s because togetherness is better. We’re not made to be all alone for one, but for two, other people make us better. That’s why we’re here at F3 – I’m officially preaching to the choir. I think it’s a good reminder tho that when we feel like “we got this” or “we can go this alone” – we’re wrong.

Like the first Christians 2000 years ago who were trying to live and spread a new reality, we too have a mighty cause in this life – to be high impact men! – and we need to help each other achieve it. I leave you with 1 Thess 5:19 – “Therefore encourage one another and build each other up, just as you are doing.”  

Aye! Thankful for you brothers.

Sister Act

F3Omaha - 1656 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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