August 14, 2021|AO- The Oracle 7am|65 degrees at the start, beautiful

19 PAX: Cheap Seats, Doge Coin, Cutting Edge, Down Dog, Room Service, Kill Switch, Hey Hey, Doggy Paddle (FNG), Straight Flush, Cyclone (Respect x2), Wentworth, Skipper, Sweet Tooth, Vandelay (Respect), Spacebar, Tin Cup, Freud (FNG), Rollbar, Mother Goose (QIC)

5:45 AM- Showed up early to set up the Thang before Oscar Mike at 6, and was able to set up the pre-Thang while on Oscar Mike. The theme of the work out was to take it a quarter mile at a time.  Not sure why.  It was the 14th… ¼… but it set up the COT and gave all PAX one thing to focus on at a time.

7:00 AM- Recited meaning, principles and mission of F3 and gave disclaimer; one FNG named Tang, and another named Scott that we didn’t realize was an FNG until name-o-rama because he dominated the beatdown.


Moseyed a lap around the school and circled up on the basketball court:

  • 14 Tappy Taps IC
  • 14 Big One’s IC
  • 14 Cherry Pickers IC
  • 14 Tater Taps IC
  • 14 Windmills IC
  • 14 Moroccan Night Clubs IC
  • 14 Tempo Merkins IC
  • 14 Monkey Humpers IC

Pre- Thang, Burpee Mile and Back:

  • The PAX departed from the court on a mosey and stopped at 4 cones spaced a quarter mile apart that were set out during Oscar Mike.  We performed 12 burpees at each cone, with the option of 14 at the last to make 50.
  • We had to mosey back to the court, so we did so, stopping at each cone for some core work:
    • 25 Flutter Kicks IC
    • 25 LBC’s IC
    • 25 Heels to Heaven IC
    • 25 American Hammers IC

The Thang:

Partially inspired by the 1776 workout, YHC had spaced 10 cones out in a circle.  2 PAX per cone. The push group was a lap around the school, and all other PAX would stay at their cone and perform exercises AMRAP until the runners got back.  The exercises alternated upper body and lower body:

  • Merkins
  • Copperhead Squats
  • Carolina Dry Docks
  • Bonnie Blairs
  • Ranger Merkins
  • Bobby Hurleys
  • Overhead Claps
  • Johnny Dramas
  • Alternating Shoulder Taps
  • Lap Around School (push group)

7:55- Omaha Call as all pairs had made it around the circle.  No time for Mary, which was planned to be some yoga flows.


-First FNG (Scott) said he was recommended to try F3 from a PAX member in St. Louis.  He is originally from Tulsa and recently moved from Missouri.  We started going down the route of Oklahoma college football teams but he said he was actually much more into swimming.  Doggy Paddle it was.

-Second FNG (Tang) said he worked at UNO as a counselor and advisor.  Freud it was.

Announcements and Prayer Requests:

-Two big things for 9/11- the 2 Club Conundrum and Rollbar’s 24 hour ruck to raise money for Juvenile Diabetes Awareness and Treatment.  Support him with your wallet or your presence on part of his journey!

-Sign up for Iron Pax!


In relation to the idea of taking life a quarter mile at a time…

I used to teach World Geography and for each region of the world I would introduce my class to influential thinkers, philosophers, artists, and cultural icons from that region.  While covering East Asia I taught about Taoism and its “founder” Lao Tzu. There is some disagreement about whether Lao Tzu was one person, one person using an alias, or several people using that alias.  Taoism is based on the Tao-te-ching, or “book of the way.”  It isn’t so much a religion but just a way of living.  One quote from Lao Tzu I would always share is “Anticipate the Difficult by Managing the Easy.”  I used this in the context of preparing for final exams, the next big game or start of a sports season, or some large project the students had coming up.  If you handle the simple things each day, there is no reason to fear something difficult that is on the horizon.

In the context of F3, I shared with the PAX that handling the simple things when they are right in front of you can help you prepare for when difficult things arise.  While doing a burpee mile, just focus on getting to the next stop.  While in a circle of pain stations, focus on the cone right in front of you.  Handle that first and don’t focus on what is still in store.  We all handle the simple (though it isn’t so simple) of just posting.  Focus on posting tomorrow, don’t worry about the next CSAUP or Iron Pax.  Within my family, rather than worrying about my children growing up and becoming adults and how difficult it will be for me to see them live their own lives, I can handle the easy of loving and supporting them every day.

I finished with the full version of the quote:

“Anticipate the difficult by managing the easy.

Before it moves, hold it;

Before it goes wrong, mold it;

Drain water in winter before it freezes;

Before weeds grow, sow them to the breezes.

You can deal with what has not happened,

Can foresee harmful events and not allow them to be.”

I led us out in a prayer of gratitude.

Here’s to good days and better tomorrows!

Cheers and SYITG,

Mother Goose

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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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