Pax: (19 total) Sven, Hoser, Grillz, Hoosegow, Huffy, Samples (R), Jazz Hands, Safe Ride, Tenderfoot, Sweet Roll, Tin Cup, Bondsman, Beta Max, Space Bar, Smashmouth, Tugboat, Cutting Edge, and Dirty Bird

Q: Wentworth

No: FNG’s

Started promptly and welcomed the PAX to F3 Omaha at 5:30. The Disclaimer, Mission, and 5 Core Principles were given. The men then moseyed to the far sidewalk and back.

Sun Gods x 10 IC forwards then backwards
Big Ones
Tappy Taps
High Knees
Butt Kicks

Broke up the PAX into groups of 3 and we had 2 stations, and a push group (Classic Khakis 3-man grinder)
Push Group went up the south stadium stairs and then did 3 burpees and relieved group 2
AMRAP each exercise until pushed: Dips, Derkins, Sit Outs, Carolina Dry Docks, Alternating Shoulder Taps, Big Boys, and Cherry Pickers
AMRP each exercise until pushed: Apollo Ono’s, Bobby Hurley’s, Flutter Kicks, Mountain Climbers, Air Squats, Alternating Lunges, and Werkins

Post Thang
Ring of Fire with Bear Crawls and 10 merkins per individual and then we called an audible and went with 2 PAX doing merkins and then called another audible and went to a ring of fire with lunges and the remaining PAX who hadn’t yet completed their merkins did so. (YHC learned a lesson that 10 merkins per PAX takes more time than we wanted to while everyone else was doing bear crawl. Interesting useless fact by Hoosegow is that he saw a guy did a full 26.2 mile marathon doing the bear crawl. That gives Crab Cakes and Roll Bar something to strive towards as they seem to like the bear crawl more than most of us.
Big Boy Up – Up’s (partner up and hold feet of your partner while he tries to stand up to his feet from a Big Boy
Rancid Style American Hammers

Two Club Conundrum is coming up and signup will be Friday at 6:15 a.m., tournament is 9/11 @ 9:00 a.m. (2 stroke penalty for anyone who doesn’t give blood before then.) Other 3rd F opportunities are available on Slack and YHC also asked the PAX for additional opportunities that they are aware of in the community that we might be able to help out with sponsoring.

COT: John Scolinos is a retired baseball coach and he told this story to a group of coaches at the annual American Baseball Coaches Association and this story was shared with me yesterday. Coach Scolinos wore a home plate around his neck as a necklace and started his discussion asking the group of coaches how many of you coach Little League, and tons of hands rose, then he asked how wide is home plate for Little League? Some guesses were 16, 19, 18, and 17 inches……Coach then said that it was 17” and then he asked How about MLB, college, etc.? Yes, it’s always 17”. He goes on to talk about what do these coaches do when their best player shows up late to practice or when our team rules forbid facial hair and a guy shows up unshaven? What if he gets caught drinking? Do we hold him accountable? Or do we change the rules to fit him? Do we widen home plate? The point that this retired baseball coach was making was talking about discipline and widening home plate and not holding people accountable. This starts with ourselves and then goes to our family and friends and church and everyone else we come into contact with on a regular basis. We need to hold ourselves to a higher standard of what we know to be right.

We ended in prayer.


Fomaha - 3237 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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