Tuesday, September 21, 2021 | 5:30 AM | Stinson Park AO | Cornhusker Handicap | Clear and 60 degrees

PAX: Buns of Steel, Demogorgin, Gunner, Stitches, Tater Tot, Doll Face, Cyclone, Khakis and Wait Time.
QIC: Wait Time

YHC greeted the PAX on a perfect Tuesday morning. Four PAX rose early and pre-ran Shirley. After sharing the mission statement, principles and disclaimer, YHC reminded the group that I was not their friend for the next 45 minutes. The PAX departed from the shovel flag and headed north towards the HDR building.

WARM-A-RAMA: PAX stopped at the grassy park just north of the HDR building. Area looked perfect for a yoga-inspired warm-a-rama.

SSH x 20 IC | Plank x 10 | Merkins x 10 | Half Pigeon x 10 | Plank x 10 | Merkins x 10 | Half Pigeon x 10 | Garland Pose x 10 | 45-degree squat x 10 | Garland Pose x 10 | 45-degree squat x 10

PAX moseyed south towards the shovel flag for the Pre-thang.

PRE-THANG: THE STEINL

Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man x 10 IC | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spider Man x 10 IC | Merkins x 10

THE THANG: SMOKE SHOW

The PAX paired up for the main event. There were four stations which included a push group. Station 1 used sand bags for all exercises.

STATION 1 (WITH SAND BAGS): 15 REPS
Copperhead Squats | Shoulder Press | Full Body Crunch | Uneven Merkins | Curls | Lunge with Twist

STATION 2: 20 REPS
Dips | Step-Ups | Derkins | Feet Elevated Donkey Kick | Box Jump | Incline Merkin

STATION 3: 10 REPS
Alarm Clocks | Burpees | Turkish Get-ups | Crab Cakes | Smurf Jacks | Bobby Hurley

STATION 4: 10 REPS (PUSH GROUP)
Run to the Shelter and do: PULL-UPs or BURPEES.

6MOM: Marge and Homer x 12 | American Hammers (Rancid Style) – 3 Rounds (27 Reps)

ANNOUNCEMENTS AND PRAYERS:

Prayers: Khaki’s brother, Wait Time’s cousin (ADAM).

Announcements: T-Claps to Crab Cakes for generosity and organizing the annual family night to Vala’s.

COT: TRIBES VS. TRIBALISM

We seek belonging, community and a tribe. For many of us, F3 has brought a sense of community. The world seeks that fellowship. Facebook was supposed to create that world on a digital platform and bring the world together. If you go on Facebook Groups, there is an endless number of groups to belong. There is a group called “Dear Pringles” that has over a million members. It brings together people who love Pringles and they are unable to get their hand inside a Pringles can. There is a FB group for people who own a cat that looks like Adolph Hitler. Seriously, go look it up.

As we grow, our F3 tribe cannot be susceptible to tribalism. That happens when we become more about who is outside our group than what it means to be a part of our group. F3 is OPEN to ALL MEN. This means is it open to all men of diverse and unique backgrounds and perspectives. As we grow, we must continue to WALK ARM IN ARM EVEN THOUGH WE MAY NOT ALWAYS SEE EYE TO EYE.

We have the chance to demonstrate oneness to the world. Something that the world is dying to see. In doing so, it may mean you or I don’t always get our way in disputable matters. I think we have the chance to change the world by demonstrating something that the world longs for – showing how we love one another despite our differences.

We ended with a prayer.

Grace & Peace,

Wait Time

F3Omaha - 2096 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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