June 17th, 2021 | The Berm – The Early Bird | Stone Creek Park

PAX: Birdman, LPC, Horse Tooth, Biff, Pantyhose, Italian Job, Dog Fish, Merch, Strokes, Armadillo, Thor, Cow Bell (FNG), Hand Bells, Toto

Q: Toto

Weather:  75 *F Clear Skies, Wind 5 MPH

Welcomed PAX. Gave F3 core values, mission statement, credo, disclaimer and started mosey up to center soccer field for Warmo rama.

Warm o rama: 

Side Straddle Hop x 15 IC 

Tappy Taps x 15 IC

Cherry Pickers x 15 IC 

Sun Gods x 20 IC 

Imperial Walkers x 15 IC 

Goof Balls x 15 IC 

Pre Thang: 

Burpee o rama (PAX count off 1-4 while chopping feet in place and dropping for burpee upon each HIMs count) Repeat for good measure 30 burpees total. 

The Thang: 

4 stations staged around soccer field walking path loop. Groups disperses to their station and PAX begin first exercise on station weinke AMRAP style. Station 1 performs ALL weinke exercises by set rep and becomes the push group. Once station 1 is complete, group proceeds to station 2 pushing group 2 to station 3 and so on. 

Station 1 PUSH GROUP:

Copperhead Squats x 30 IC

Bonnie Blairs x 30 IC

Heal Touches x 30 IC

Station 2 AMRAP: 

Carolina Dry Docks

Temp Merkins

Diamond Merkins

Station 3 AMRAP: 

Freddie Mercurys

Scissor Kicks

Big Boy Sit Ups

Station 4 AMRAP: 

Bobby Hurleys

MTN Climbers

Alternating Lunges

COT: The Early Bird 

For my COT today, instead of giving the PAX some food for thought and or something to reflect on in terms of self improvement, I just wanted to recognize just how significant the simple act of getting out of bed today and every day that you do so for F3 has on their success. 

Benjamin Franklin famously said, “Early to bed and early to rise makes a man healthy, wealthy and wise.”

Studies show there are great benefits in putting in an extra hour each morning. It can feed your mind, care for your body, and develop your character. Now I know for myself and I am sure most of the PAX, these benefits aren’t just recognizable to us after a beat down in the gloom, but they are recognized by our Ms, 2.0s, Family, Friends, Peers. 

There is several benefits we receive as Early Birds likeexperiencing the serenity and peace of the morning. For those of us with kids, it may be the only “me” time every day. We become better at Strategizing and working through difficult situations we may be facing. We have time to exercise and get better sleep. 

The benefits that have the biggest impact for me are my Increase in Productivity, my Optimistic Attitude, and most importantly, I have more time for things that matter like Family. 

In closing, pat yourself on the back and give yourself some credit where credit is do. 

See you in the Gloom, 


F3Omaha - 2100 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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