Oct. 18, 2021 | AO – The Octagon | 46 degrees 

PAX (22 Total): Spacebar, Grillz, Slow Pitch, GTA, Oompa, Toolbox, Edison, Tesla, Blue Suede, Khakis, Captain Planet, Wide Right, Betamax, Samples, Wentworth, Ice T, Dirty Bird, Golden Pike, Roll Bar, Hoosegow, Folsom 

Q: Tin Cup 

Tin cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, no FNGs were present.  


The PAX moseyed all the way around the building to loosen up and stopped at the front parking lot of the Westside Swing School for some Warm-A-Rama:  

  • Imperial Walkers – 15 IC 
  • Tappy Taps – 10 IC 
  • Big Ones – 10 IC 
  • Windmills – 15 IC 
  • ATMs (Alt. Shoulder Taps | Tempo Merkins | Merkins) – 10 each 


The PAX moseyed to the hill on the North side of the Octagon. Own their own, 

  • The PAX crawl bear down the hill 
  • Performed 10 Merkins at the bottom of the hill 
  • Run up the Hill 
  • Performed 10 Air Squats at the top of the Hill 

The first PAX to complete 5 rounds, yelled Omaha to indicate the Pre Thang was over.  

THANG: Run the paved hill: 

The PAX divided into 2 groups by counting off by 2. The format was simple, half the PAX would: 

  • Run up the Parking Lot Hill to the Stop sign on the North Side of the School 
  • Al Gore for the SIX 
  • Perform 5 burpees 
  • Run back to the other group in the rear Parking Lot 

During this time, the other half of the PAX would circle up, perform the exercises listed below until the other group returned then they would flap jack.  Each exercise would be led by a different member of the PAX in order around the circle.  Once through all 13 exercises, the PAX would Rinse and Repeat. 

1. 20 Merkins 

2. 20 LBCs (IC) 

3. 20 Air Squats 

4. 20 Werkins 

5. 20 Bobby Hurleys 

6. 20 Cherry Pickers (IC) 

7. 20 Plank Jacks 

8. 20 Big Boy Sit Ups 

9. 20 Monkey Humpers (IC) 

10. 20 Dry Docks 

11. 20 Mountain Climbers (IC) 

12. 10 Burpees 

13. 20 Overhead Claps 

Mumblechatter: There were a few comments that the workout was challenging, but in a good way…I think? 

Omaha was called at about 6:04 AM and the group moseyed to the parking lot by the shovel flags for some Mary. 


  • Freddy Mercury’s – 15 (IC) 
  • Frozen Freddys – 15 (IC) 
  • Flutter Kicks (IC) – 15 (IC) 
  • Hello Dollys – 15 
  • Box Cutters – 15 (IC) 
  • American Hammers – Rancid Style (22) 

Announcements and Prayer Requests 

Circle of Trust (COT): 

I am a big Seinfeld fan. I have it on regularly in the background at our house and I often reference it.  During my COT, I summarized the below scene with Elaine and her boyfriend at the time, Jake, with the goal of relating it back to me and an area of my life I have tried to improve on. In this conversation, Jake had just handed Elaine a written phone message (remember pre mobile phones) letting her know her friend had just had a baby. 

Elaine: Well, I mean if one of your close friends had a baby and I left you a message about it, I would use an exclamation point. 

Jake: Well, maybe I don’t use my exclamation points as haphazardly as you do. 

Elaine: You don’t think that someone having a baby warrants an exclamation point? 

Jake: Hey, I just chalked down the message. I didn’t know I was required to capture the mood of each caller. 

Elaine: I just thought you would be a little more excited about a friend of mine having a baby. 

Jake: Okay, I’m excited. I just don’t happen to like exclamation points. 

Elaine: Well, you know Jake, you should learn to use them. Like the way I’m talking right now, I would put an exclamation points at the end of all these sentences! On this one! And on that one! 

Jake: Well, you can put one on this one: I’m leaving! 

Strangely enough, as silly as this scene is, it hits home with me and made me think about some of my Sad Clown tendencies. I recognize that I am not the best at bringing energy and showing excitement or emotion.  Like Elaine’s boyfriend, I would rarely use exclamation points, but more than that, I now I see my Sad Clown actions / feelings of the past and where I could have been better. For example, 

• Youth sports parties for my kids.  I could have been better at trying to enjoy the moment of these celebrations. Now my kids are both in high school and I look back and realize I should have tried harder. 

• Playtime at the pool and park. For example, my son loved to play super heroes and villains (e.g. Spiderman vs. Green Goblin was a favorite.  I would play but often I think I was just going through the motions. I could done better. 

So I need try to be more like Elaine. I need to continue to try to show (be) more excited about things. That is, I need to be better at being in the moment and recognizing the importance of celebrating accomplishments. So, to wrap up, my unsolicited advice is that if you are showing Sad Clown tendencies, try to recognize them in real time (not looking backward like me), be in the moment, appreciate the time you have with friends and family and if you are grateful or have exciting news, use an explanation point! 

We ended in prayer. 

Aye – Tin Cup 

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