May 24, 2021//Westside Swing School//AO-Octagon//65 wet degrees//

24 Pax: Blood Shot, Wide Right, Rollbar, Stella, Beta Max, Wentworth, Mother Goose, Tuner, Tugboat, Slowpitch, Hoosegow, Summit, Safe Ride, Khakis, Retweet, Edison, Ice T, Patton, Spacebar, Z-Bo, Bear Grylls, Tater Tot, Grease Fire, Tool Time, Dr. Thunder, Folsom

Q: Folsom

The PAX around the shovelflags. The mission statement was made, the 5 core principles were stumbled over but eventually stated, the disclaimer was made, and then Folsom led the PAX on a mosey.

Warm O’ Rama (7 minutes)

  1. Mosey around the parking for a ¼ mile
  2. Goof Balls ICx20

The Thang: Three Happiness (24 minutes)

Folsom lead the PAX around the infield stopping to explain each station while holding a plank or Al Gore. Then he had the PAX count off by 3’s. Each Station was done AMRAP for 8 minutes, then the PAX would rotate to the next happiness. And just because Folsom was celebrating 3 years of F3, every 3 minutes the PAX had to do 3 burpees.

Happiness 1: The Hill

  • line up along the track at the bottom of the hill
  • 10 Jump Squats
  • run up the hill
  • 10IC Monkey Humpers
  • run down

Happiness 2: Coupons

  • Murder Bunny to the next cone (15 yards)
  • Riffle Carry back to first cone
  • 10 Blockees
  • 15 Goblet Squats
  • 20 Curls

Happiness 3: 21’s (number of reps add up to 21)

  • Start at 11 Merkins at the cone, next time 10 Merkins
  • Sprint to the next cone
  • 10 Full Body Crunches, next time 11 Crunches
  • Sprint back to the first cone

MOM: (4 minutes)

  • Static (hold crunch for the 4 count, release, repeat) E2K ICx10 each side
  • Hill Touches ICx20
  • LBC’s ICx20

Mumblechatter; Folsom started with the Coupon group, so that might explain why he didn’t hear much other than being told to go to hell once. Everyone seemed to love yelling, “Burpees!” every 3 minutes.

Announcements/Prayers:  Congrats to Mother Goose and his M for expecting their 3rd 2.0 and prayers for their health and sanity.

COT: Three years! Can you believe it? What three years of F3 have done me: Fitness: I’ve lost and kept off 30 lbs. Through yearly physicals with bloodwork, I’ve substantially improved every marker they check, blood pressure, resting heartrate, cholesterol, etc. Before, I wouldn’t run a 5k, now, I don’t even train for one, I just sign up and go. Fellowship: I have made so many important friendships these three years. For the first time in my life, I feel like I am truly myself with people and I am loved for who I am, not for what I do, or what I can become, but loved for exactly who I am. Which is a much better version of myself then I was 3 years ago. Faith: I have volunteered, donated, collected, and organized giving events for too many charities to list here. That was not something I was doing 3 years ago; F3 has gotten me to give back because I believe in something greater than just myself. Finally, you don’t need to take my word for how improved I am after 3 years of F3. Take the words of my ex-wife. “I have been meaning to tell you this, but ever since you joined F3, I have noticed a significant positive change. I have to admit I thought the whole thing was ridiculous at first but now I see the benefits of fellowship, etc. and [I am] so happy that you have that and have taken a significant role in mentoring and leading others. I think it is good for the kids too.”  Aye- Folsom

F3Omaha - 1655 posts

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

The Octagon

Leave a Reply